WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
#Kill22 – #22PushUps:
Strength: Front Squat (Week 3 Day 3)
- Warm-Up @ 135# @ 5 Reps
- 1 x 160#
- 1 x 170#
- 1 x 180#
- 1 x 190#
- 1 x 200#
- EMOM – 15 Minutes – 2 Reps @ 160#
MetCon: 15 Minute AMRAP of…
- 6 Mile Mountain Bike Ride
Today’s WOD was time capped at 15 minutes as is the norm lately. I’m getting better and better, so I am planning on sticking with the 15 minute AMRAP’s. I believe they are developing a killer engine within me! I am pumped up over the fact that I have just a ton of endurance lately. Today was a great test of that by heading out the door and doing a ride prior to working out the strength routine! I tell you this though, my legs were hurting on the workout no doubt! I struggled today doing the #Kill22 #22PushUps. It was because I used the pushup handles which makes you go deeper in the exercise. Great workout all together and one hell of a day for being outside.
NUTRITION:
Breakfast – Protein Shake with a banana and 24 oz coffee with 1 tbs of creamer
Lunch – Shrimp fried rice from Tokyo Stop, non-sweet tea.
Late Dinner – Finished shrimp fried rice… Had a protein shake after workout too.
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…