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)
- WU 1 x 10 @ 75#
- 1 x 5 @ 95#
- 1 x 3 @ 110#
- 1 x 10 @ 120#
MetCon: AMRAP in 15 Minutes of…
- 12 Pull-Ups
- 12 Push Press @ 95#
- 12 Bent Over Row @ 30# FatGripz Dumbbell
Total Reps: 4 total rounds + 12 + 12 = 168 Total Reps
Today’s WOD was another kick ass workout. This particular workout went really quick. I didn’t mark the time I started, but pretty sure it only took about 40 minutes to complete and that is stretching it a bit… The FatGripz really tax the hell out of my grip and in my opinion it is sure to increase my grip strength… Love the FatGripz f0′ sho’!
During the strength routine, I formulated what my potential 1 Rm should be now: 220 x 12 x 0.0333 + 220 = 160# –> I want to break 200# eventually!
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…