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 Fourteen…
- Bench Press w/ Fat Gripz
- 1 x 5 @ 170#
- 1 x 3 @ 195#
- 1 x 1 @ 220# = Completed 5 Reps
- Clean & Jerk w/ Fat Gripz – 3 x 3 @ 115#
- Power Snatch w/ Fat Gripz – 3 x 4 @ 115#
- Chin Up/Pull-Up w/ Fat Gripz – 3 x 4/3 –> Last set finished with 5 & 3 reps…
- Good Mornings – 3 x 5 @ 125#
- Ring Dips – 2 x 5
Today’s WOD is day 14 in the 4 week program. Today’s workout was a forearm and grip killer! Using Fat Gripz on the bar really pounds the forearms… I could hardly hold the bar during the chin-ups and pull-ups. That’s another reason for such low weights too. Other than using the fat grips for the bench press, they made all the other sets hurt!
Video of the Day:
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…