WOD Type: “Olympic Program”
WOD Warm-Up:
- TRX Standard Warm-Up @ 5 Minutes
- 15 Squats
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
Strength: Oly Day Six…
- Clean & Jerk – 150# – 1 @ 3
- Total: 450#
- Power Snatch – 120# – 2 @ 4
- Total: 960#
- Bench Press – 225# – 4 x 3
-
- Total: 2,475
- Good Mornings – 115# – 3 X 5
- Total: 2,300#
- Pull-Ups – 3 X Max
- 13, 10, 10 = 6,996#
Total Weight: 6,185 Pounds + bodyweight @ 6,996 = 13,181#
Today’s WOD had a pretty steady flow and only lasted about 50 minutes. This is just day six of the program and I am already feeling stronger. I hit 225# on the bench like it was nothing… Anyway, the program actually only calls to do C&J’s and Power Snatch. I am throwing in some of the 5,3,1 workout. Its a great workout combined with Greg’s program.
Olympic Weightlifting By Greg Everett… Absolutely BADASS!!!
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…