WOD Type: “Double Day”
WOD Warm-Up:
- Leg / Shoulder Mobility
Morning WOD Particulars:
MetCon: Kettlebell Swings
- 3 x 10 @ 43#
Afternoon WOD Particulars:
Strength: Overhead Squats
- 3 @ 65#
- 3 @ 75#
- 3 @ 85#
- 3 @ 95#
EMOM: 10 Minutes of… (Speed Work)
- 3 OHS @ 65#
Today’s WOD was just putting in the work! I’m hoping to get a little metcon done every morning and then work on the strength and speed work in the afternoon or evening. The shoulder and carpel tunnel is still really cranky, but so am I for not getting in the work on a normal routine. This injury after injury deal I am going through is really depressing me! I am really working on form closely now and it still causes me problems. Last Thursday I started to hit my metcon and the very first burpee, I felt a major pop in the shoulder and it hurt.
Well, I did one more rep and realized I really did something wrong. I stopped the workout and decided I would let it rest and hope the next day it would be better. Well, it was worse and now here I am on day 6 without a weight in my hand. So, this morning, I decided to just see if the weight would hurt or not. So, I went out and did a nice round of KB Swings. No pain at all. However, I know its still there and it is only when I move the should a certain way. I will be watching it close and make sure I don’t aggravate it today. Tonight will be overhead squats.
They are fast becoming my favorite exercise now that I understand how to be under the bar. I’m still super weak with them, but it sure feels nice knowing I am on my way to lifting much heavier weight soon… Of course, once I heal from carpel tunnel surgery and get rid of this nagging should issue. The pain is still way better then what the opposite is… 6 feet under! lol
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…