WOD Type: “Strength & MetCon”

WOD Warm-Up:

• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength: Military Press (531 Program)

• 1 x 3 @ 95#
• 1 x 3 @ 105#
• 1 x 12 @ 115#

MetCon: 7 Rounds of…

• 7 Pull-Ups
• 7 Overhead Squats @ 65#

Time: Not Timed

Today’s WOD was a hard hitter on the shoulders. After hammering out 12 solid presses at 115#, the pull-up and OHS wod was brutal! I did however went unbroken on all overhead squats! That made me feel like I am getting better with overhead work. I started the workout at 4:35 and finished by rolling out my body by 5:35…

Tonights meal is gonna be a good one: Salmon with baked veggies…

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…