WOD Type: “Strength & MetCon”
WOD Walk:
No walk again… But still managed to hit 9,264 steps at work today!
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Bench
- 3 x 165#
- 3 x 195#
- 3 x 215#
- 3 x 235#
- EMOM – 10 Minutes – 3 Reps @ 165#
MetCon: 12 Minute AMRAP of…
- 3 Thrusters @ 95#
- 5 Dips
- 7 KB Swings @ 45#
- 9 Burpees
Total Reps: 112 “kick my ass” reps!
Today’s WOD Sucked ass! I hate thrusters and burpees and especially when I program them together! But, the only way I will get better at them is to do them! So, I’m doing them! As you know, that was what I said last week and so it continues! I decided to go ahead and program them again with bench strength day. Today’s MetCon though had some more elements. KB Swings and dips! I sure am glad next week is a d-load week and I can recover from the last 3 weeks. I am absolutely whooped! And that’s GOOD! The MetCon was tough and I was only able to get 4 complete rounds and was 8 shy of the 5th round. Not bad considering I am still 25 pounds over my optimum weight. I think I’ve found my “supposed” to be weight. If so… What a Bummer! That’s it for today…
Book To Read:
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…