WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Push Jerks (Week 2 Day 2)
- Warm-Up @ 115# @ 5 Reps
- 2 x 129.5#
- 2 x 148#
- 2 x 157.25#
- 2 x 166.5#
- EMOM – 12 Minutes – 3 Reps @ 129.5#
MetCon: 15 Minute AMRAP of…
- 11 Ring Dips
- 11 Burpees
- 24 AbMat Situps
Total Rounds and Reps: 3 complete rounds plus 4 equaling 142 reps.
Today’s WOD was time capped at 15 minutes. Today was another typical overhead workout day in my quest for high standings in Crossfit Open 2017! Once again, I had to warm up like 30 minutes before I could even start working out. I’m beginning to wonder about this PT shit I’m doing to fix the knee. It seems the more I go, the more it hurts. When will it get better? Anyway, once I was warmed up, the workout went great! Today was the most I’ve ever done with ring dips. 37 total ring dips is pretty badass without assistance… Keep working my pullups and dips and then do the drills on rings to eventually get the muscle ups which is a must in my division! Those guys are badasses and it will be hard to catch them and be competitive.
NUTRITION:
Breakfast – 3 eggs scrambled with red bell peppers, and 24 oz coffee with 2 tbs creamer
Lunch – Chicken & swiss wrap on gluten free tortilla, 8oz water
Late Dinner – Chicken Cesar Salad with a pint of water
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…