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Today — Saturday February 4 2012
stretch for lifting!!!
saturday:

1. snatch: max for the day

2. cln and jerk: max for the day

3. fs: heavy single (get there in 2-3 reps) you are already warm....no need to do lighter sets.




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WOD Archive - February 2012

Sunday February 5 2012
pier off oceanside, ca. coast.
sunday:

ride the harley day!! err i mean to say the bmw!!



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Saturday February 4 2012
stretch for lifting!!!
saturday:

1. snatch: max for the day

2. cln and jerk: max for the day

3. fs: heavy single (get there in 2-3 reps) you are already warm....no need to do lighter sets.




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Friday February 3 2012
love this pix
friday:

rest day



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Thursday February 2 2012
i am a great uncle!!!
thursday:

start each workout with the junk yard dog warm up and the burgener warm up.

1. snatch: work up to (70%x1, 75%x1, 80%x1) (75%x1, 80%x1, 85%x1)

2. cln and jerk: work up to 85%x1, 80%x1, 85%x1, 80%x1

3. sit ups x 100.

4. chins: 25



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Wednesday February 1 2012
attitude wins!!
wednesday:

start each workout with the junk yard dog warm up and the burgener warm up.

1. pwr snatch, snatch: work up to a max pwr snatch (hips above parallel) then proceed on with a snatch. go up to about 85% of best snatch and hit it for 2 singles, then 80% x 1 x2.

2. pwr cln+cln+jerk: 1+1+1: work up to 80% of best pwr clean and do 5 sets.

3. fs: work up to 85%x2x5.

4. good mornings: 3 x 5 you select the weight. focus on staying back.

5. 100 weighted sit ups




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