WOD Type: “Strength & MetCon”
POST-WOD: Walk 40 Minutes Helideck… 3.5 miles
WOD Warm-Up:
- 3,000 Meter Calorie Row Warm-Up – 15 Minutes
- Shoulder & Leg Mobility Work
WOD Particulars:
Strength: Bent Over Rows (5 x 3), Shrugs (5 x 8-10), High Pulls (5 x 10)
- Warm-Up @ 135# x 10 Reps
- Bent Over Rows – 155#, 185#, 205#, 215#, 220#
- Shrugs – 155#, 185#, 205#, 215#, 220#
- High Pulls – 5 x 10 @ 95#
- DB Curls – 3 x 10 @ 30#
MetCon: Rounds for Distance of…
- Row 2:30
- Rest 1 Minute
Today’s WOD was a beast on the strength side. I’m still wiped out and it is at the end of the day. The MetCon was for distance. I completed all four in the following times: 550 Meters, 550 meters, 560 meters and finished off with 580 meters on the last set. My total for the workout was 2,240 meters which added with the warm-up distance is 5, 240 meters for the day. Been trying to stick to the 5,000+ rowing every workout day. So far so good. We shall see if I can keep it up over the next 12 days.
NUTRITION:
I had an egg sandwich for breakfast and it wasn’t to bad… Of course, the bread was a big no, no. But that was the first bread I’ve had in a couple of weeks. So I can cheat a bit. Lunch was horribly bad for me, but so damn good! It was some sort of a sandwich and the bread was fried and tasted like pound cake. I shit you not. It was incredible. I could have ate another one easily. But I didn’t! I also had homemade potato chips which really weren’t potato chips at all. Hell, too hard to explain. I finished off lunch with chicken noodle soup. I know, I really blew the hell out of the diet at lunch today. Did I do any better at dinner… Hell yes I did. I had fish, rice and a whole pile of peas and carrots. So, I finished off the day right. So, diet was not entirely out the window…
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…