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 Twenty…

• Power Clean & Power Jerk
  • 75% of power clean x 2 x 2 @ 115#
  • 80% of Power Clean x 1 +1 +3 @ 125#
• Overhead Squat
  • 1 x 5 @ 45#
  • 3 x 3 @ 65#
• Push Press
  • 75% x 5 x 3 @ 115#
• Bench Press – Heavy
  • 1 x 10 @ 135#
  • 1 x 5  @ 185#
  • 1 x 1 @ 205#, 225#, 235#, 255#, 275#
• Bicep DB Curl with FatGripz
  • 3 x 10 @ 30 db

Today’s WOD is day 20 in the 4 week program. Great workout that had me feeling so good, I added bench and DB curls. The bench was awesome. I figured since I had already did an entire workout that I would not even come close to my heavy bench. Well, I hit 275# which is my heaviest bench so far. I may be hitting close to 300# on a fresh day… Going to have to give a go one of these days.

Video of the Day:

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…