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: Press (531 Program)

• Recovery Week…
• 1 x 5 @ 50#
• 1 x 5 @ 65#
• 1 x 5 @ 75#

Also completed 3 x 5 strict Pull-ups on rock rings and assisted…

MetCon: 21, 15, 9 for Time of…

• Push Press @ 95#
• Ring Dips (Assisted)
• Burpees

Time: 15:22

Assistance Work: 3 x 10 of Bi, Tri and then completed speed work with barbell hang cleans.

Today’s WOD was good and a real arm and shoulder pump! Then, after the wod was over, I hit assistance work right away and holy shit, my tri’s and bi’s were so pumped up, I felt like all the blood in my body was in my arms…

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…