WOD Type: “Olympic Program”
WOD Warm-Up:
- TRX Standard Warm-Up @ 5 Minutes
- 15 Squats
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
Strength: Oly Day Thirteen…
- Front Squat – 5 x 3
- 135#, 155#, 165#, 185#, 205#
- Snatch Pull – 4 x 3 @ 135#
- Overhead Squat – 3 x 2 @ 45#
- Military Press
- 1 x 5 @ 95#
- 1 x 3 @ 110#
- 1 x 1 @ 120#
Today’s WOD is day 13 in the 4 week program. After completing Murph yesterday, I am really surprised at actually being able to workout at all. My legs, chest and shoulders are tore up… I mean they are sore as hell! Anyway, I started out with the roller and rolled the hell out of my quads. Once I did that, I completed my normal warmup as listed above. I still had a lot of pain in the legs, so I rolled them again and that seemed to work.
I decided to just hit the bar for the first set of front squats and it felt really good. Legs were still really sore, but it did not seem to affect my front squat. So I started adding the weight. I then added 95# and that didn’t hurt either, so I decided to hit it with 135#. I’m still beat to shit, but the body feels a ton better…
Olympic Weightlifting By Greg Everett… Absolutely BADASS!!!
Olympic Weightlifting: A Complete Guide for Athletes & Coaches
419 pages that breaks down each move and adds all the supplemental exercises too. There is even a section that covers nutrition. I really like the content of the book. It covers Olympic Lifts and that’s it! Everything that will improve your snatch and your clean & jerk. You really need to pick up this book…
Video of the Day:
This 19 Year old will be the next women’s Crossfit Champion…