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 22…

• Tall Snatch – 35% x 2 x 5
  • 2 x 5 @ 65#
• Snatch
  • Practice 7 x 2 @ 65#
• Clean & Jerk (70% @ 2, 75% @ 2) 2(80% @ 1, 85% @ 1, 90% @ 1)
  • 95#, 100#, 110#, 115#, 120#
• Front Squat (Heavy)
  • 3 @ 135#
  • 1 @ 155#, 165#, 185#, 195#, 205#, 225#, 230# (PR)
• Sit-Up w/ Russian Twist (3 x 10-20)
  • 20, 15, 10

Today’s WOD is day 22 in the 4 week program.   I am totally sore from yesterday’s workout. After a good long warm-up, I was able to hit it harder. In fact, I hit it hard enough to get a PR on my front squats! I did have some major issues with my snatch today, so I elected to just practice with extremely light weight. I am getting better, however, I feel wimpy for doing such a light weight in snatch all the time. I can say though that I would always do power snatches instead of full snatch and now I am doing full on snatch with a deep squat. Tomorrow is an off day from the Oly program, so I plan on hitting a MetCon…

Video of the Day:

Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!!

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…