WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Standard Warm-Up @ 5 Minutes
- 15 Squats
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
Strength: Deadlift (531 Program)
- WU 1 x 10 @ 135#
- 1 x 5 @ 195#
- 1 x 3 @ 220#
- 1 x 10 @ 250#
MetCon: EMOTM in 20 Minutes of…
- 2 Snatch @ 95#
Total Reps: 40
MetCon: AMRAP in 7 Minutes of…
- 7 Thrusters @ 95#
- 7 Burpee
Total Reps: 3 total rounds + 7 + 6 = 55 Total Reps
Today’s WOD was another ass kicker. 2 MetCon’s after a strength routine is killer on the engine. On the second metcon, I immediately knew it was going to be tough and I wanted to quit on the 5th thruster! I hung in there and ended up getting 3 total rounds and super close (i.e. 1 rep) from get 4 complete rounds. I’m actually thrilled I could get that much out after the snatch routine and the deadlifts.
The original snatch routine was 1 rep every minute. I wanted more, so I hit it with just two reps. Adding the rep was perfect, I hit 2 reps every minute. So essentially I did reps every 45 seconds.
During the strength routine, I formulated what my potential 1 Rm should be now: 250 x 10 x 0.0333 + 250 = 334# –> I want to break 400# eventually!
Video of the Day:
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…