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WOD Archive - December 2005

Saturday December 31 2005

SATURDAY: DEC 31ST
1. SNATCH
2. CLN AND JERK
3. BACK SQT: HEAVY SINGLE



Comments (37)

Friday December 30 2005

FRIDAY, DEC 30TH, 05

REST DAY!!




Comments (2)

Thursday December 29 2005

THURSDAY: DEC 29th
1. FRONT SQT: WORK UP TO 70%X3, 75%X3, 80%X3, 85%X2, 90%X2
2. SN PP+OHS: 1+3 X 5 SETS, WORK HEAVY.
3. sh shrugs off blocks: 130%x5, 135%x5, 140%x5
4. PUSH PRESS: 3 X 5
5. TURKISH GET UPS X 5 EA ARM X 3 SETS.




Comments (35)

Wednesday December 28 2005
SENIOR international coach steve gough from ennis, montana!! the read deal as a coach and a great friend!!

WEDNESDAY: DEC 28st
1. MUSCLE SNATCH: WORK UP TO MAX
2. SNATCH: 65%X3, 72%X3, 77%X3, 80%x2x3
3. CLN AND JERK: IF CLEAN IS YOUR WEAKNESS I WANT 2 CLEAN AND 1 JERKS. IF JERK IS THE WEAKNESS THEN I WANT 1 CLEAN AND 2 JERKS: 68%X1+2, OR 2+1Ö.75%, 78%, 82% FOR 2 SETS
4. BEACH WORK: BODY BUILDING...YOUR CHOICE. 15 MIN OR SO.
5. CHINS: 30



Comments (0)

Tuesday December 27 2005

TUESDAY: DEC. 27th
1. FRONT SQT: 60%X5, 68%X5, 77%X5, 82%X5X2
2. SN PULLS: 96%X5, 99%X4, 105%X3
3. SN PUSH PRESS: 4 X 5
4. kb snatch + ohs + sotts press: 5's each arm x 3 sets
5. TURKISH GET UPS: 3 X 5 EACH SIDE
6. kb swings x 15 x 3



Comments (0)

Monday December 26 2005
THESE 2 are great athletes and great friends of olympic weightlifting and mikes gym. greg everett is the webmaster of the mikes gym website and eva is a 2 time olympian in downhill skiing. good people!!

DEC 26, 05
MONDAY
1. BACK SQT: 70%X10, 76%X8, 80%X6, 85%X4X2
2. CLN PULLS: 100%X5, 104%X4, 107%X3
3. PUSH PRESS: 5 X 5 WORK DRIVE AND FINISH
4. CHIN UPS: 30 TOTAL
5. RDLíS: 3 X 5
6. ROMAN CHAIR SIT UPS: 3 X 10



Comments (0)

Sunday December 25 2005

HAVE A VERY MERRY XMAS!! ENJOY THE FAMILY AND THE HOLIDAYS!!!



Comments (0)

Saturday December 24 2005
FRIDAY OR SATURDAY AS FAMILY TIME DICTATES.
1. SNATCH
2. CLN AND JERK
3. BACK SQT: HEAVY SINGLE




Comments (0)

Friday December 23 2005
FRIDAY OR SATURDAY AS FAMILY TIME DICTATES.
1. SNATCH
2. CLN AND JERK
3. BACK SQT: HEAVY SINGLE




Comments (0)

Thursday December 22 2005
THURSDAY: DEC 22nd
1. FRONT SQT: WORK UP TO 66%X3, 73%X3, 78%X3, 83%X2, 87%X2
2. SN PP+OHS: 1+3 X 5 SETS, WORK HEAVY.
3. sh shrugs off blocks: 130%x5, 135%x5, 140%x5
4. PUSH PRESS: 3 X 5
5. TURKISH GET UPS X 5 EA ARM X 3 SETS.



Comments (0)

Wednesday December 21 2005
2 STUD TRAINERS AND ATHLETES!!

WEDNESDAY: DEC 21st
1. MUSCLE SNATCH: WORK UP TO MAX
2. SNATCH: 63%X3, 67%X3, 73%X3X2
3. CLN AND JERK: IF CLEAN IS YOUR WEAKNESS I WANT 2 CLEAN AND 1 JERKS. IF JERK IS THE WEAKNESS THEN I WANT 1 CLEAN AND 2 JERKS: 65%X1+2, OR 2+1Ö.72%, 76%, 80% FOR 2 SETS
4. RDLíS X 6 X 4 SETS. YOU CONTROL WEIGHT. BUT I WANT YOU TO USE A MEDIUM WEIGHT.
5. CHINS: 30



Comments (0)

Tuesday December 20 2005

TUESDAY: DEC. 20th
1. FRONT SQT: 55%X5, 65%X5, 73%X5, 78%X5X2
2. SN PULLS: 93%X5, 97%X4, 103%X3
3. SN PUSH PRESS: 4 X 5
4. KB SWINGS: 3 X 15
5. TURKISH GET UPS: 3 X 5 EACH SIDE
6. PLATE SIT UPS: 2 X 10




Comments (0)

Monday December 19 2005

DEC 19, 05
MONDAY
1. BACK SQT: 65%X10, 74%X8, 79%X6, 83%X4X2
2. CLN PULLS: 95%X5, 99%X4, 104%X3
3. PUSH PRESS: 5 X 5 WORK DRIVE AND FINISH
4. CHIN UPS: 30 TOTAL
5. RDLíS: 3 X 5
6. ROMAN CHAIR SIT UPS: 3 X 10



Comments (0)

Sunday December 18 2005


church day!!

ride a harley!!



Comments (41)

Saturday December 17 2005
saturday

club coach day!! mikes gym athletes will be traveling to rbv at 1200 hrs to lift! 38 coaches from all over the usa are taking the club coach course at the ranch!!

snatch: max for the day

cln and jerk: max for the day



Comments (0)

Friday December 16 2005
FRIDAY!!

REST DAY! ENJOY THE TIME OFF.



Comments (0)

Thursday December 15 2005
SNATCHING AT THE WORLDS


THURSDAY: DEC 15TH
1. FRONT SQT: WORK UP TO 60%X3, 70%X3, 75%X3, 80%X3, 85%X3
2. SN PP+OHS: 1+3 X 5 SETS, WORK HEAVY.
3. sh shrugs off blocks: 125%x5, 130%x5, 135%x5
4. PUSH PRESS: 3 X 5
5. TURKISH GET UPS X 5 EA ARM X 3 SETS.



Comments (0)

Wednesday December 14 2005
who is this dude??

WEDNESDAY: DEC 14.
1. MUSCLE SNATCH: WORK UP TO MAX
2. SNATCH: 60%X3, 65%X3, 70%X3X2
3. CLN AND JERK: IF CLEAN IS YOUR WEAKNESS I WANT 2 CLEAN AND 1 JERKS. IF JERK IS THE WEAKNESS THEN I WANT 1 CLEAN AND 2 JERKS: 60%X1+2, OR 2+1Ö.65%, 70%, 75% FOR 2 SETS
4. CHINS: 25 TOTAL
5. BOX JUMPS: 25 TOTAL JUMPS



Comments (0)

Tuesday December 13 2005
A MOSQUE IN DOHA, QATAR

TUESDAY: DEC. 13
1. FRONT SQT: 50%X5, 60%X5, 70%X5, 75%X5X2
2. SN PULLS: 90%X5, 95%X4, 100%X3
3. SN PUSH PRESS: 4 X 5
4. KB SWINGS: 3 X 15
5. TURKISH GET UPS: 3 X 5 EACH SIDE
6. PLATE SIT UPS: 2 X 10



Comments (0)

Monday December 12 2005
MAJOR BULL

DEC 12, 05
MONDAY
1. BACK SQT: 60%X10, 70%X8, 75%X6, 80%X4X2
2. CLN PULLS: 90%X5, 95%X4, 100%X3
3. PUSH PRESS: 5 X 5 WORK DRIVE AND FINISH
4. CHIN UPS: 30 TOTAL
5. RDLíS: 3 X 5
6. ROMAN CHAIR SIT UPS: 3 X 10



Comments (0)

Sunday December 11 2005

sunday!!

go to church day!!

THEN GO TO THE MOUNTAINS ON THE HARLEY!!!



Comments (0)

Saturday December 10 2005
olympic team meets pres. nixon!!

saturday: meet day! but i want to get into a rhythm today on the sn and cln and jerk that will aid your preparation in a contest that has the 1 kg rule in effect.

snatch: warm up to 75% and hold at the weight for 3 singles, taking each single 3 min. it is assumed you have warmed up but the competition has slowed down. take 80% x 1, 85% x 1, open with 90% x 1. go back down to 80% x 1 x 2, 95% x 1

cln and jerk: warm up to 75% and hold at the weight for 3 singles, taking each single 3 min. it is assumed you have warmed up but the competition has slowed down. take 80% x 1, 85% x 1, open with 90% x 1. go back down to 80% x 1 x 2, 95% x 1

stretch, cool shower



Comments (0)

Friday December 9 2005
Friday

rest day!!




Comments (0)

Thursday December 8 2005
jack went to the venue 40 min before the lifing began and stayed there until lifting ended!!! this guy is awesome and usa weightlifting owes much to jack hughes!!!

THURSDAY: DEC. 8TH
1. PWR SNATCH + SNATCH: 1+1. GO AS HEAVY AS YOU CAN IN THE PWR SNATCH. WHEN YOU MISS A PWR SNATCH, REPEAT THIS WT. 2 SETS.
2. PWR CLN+PP+PJ+JERK: 1+1+1 X 5 SETS, YOU SELECT THE WT.
3. FRONT SQT: WORK UP TO A HEAVY SINGLE
4. BACK EXT ON GLUTE H AM BENCH: 3 X 10
5. CHINS: 25 STRENGTH CHINS



Comments (0)

Wednesday December 7 2005
legendary jack hughs and the bangladesch contingency!!!

WEDNESDAY: DEC 7TH.
1. SN SHRUGS: 100%X5, 120%X5, 130%X5
2. CLN PULLS: 100%X3, 110%X3X2
3. SN PP+OHS: 1+3, GO AS HEAVY AS YOU CAN X 5 SETS.
4. PUSH PRESS: 5 SETS X 5 REPS. YOU SELECT THE WT.
5. ROMAN CHAIR SIT UPS X 10 X 3 SETS ON GLUTE HAM BENCH.



Comments (0)

Tuesday December 6 2005
barski and dube!!!

TUESDAY: DEC 6TH
1. CLN AND JERKS: WORKUP TO 70%X2+2, 75%X2+1, 80%X2+1, 85%X2+1X3
2. BACK SQT+ BOX JUMPS: 70%X5, BOX JUMP X 5, 75%X5, BOX JUMPS X 5, 80%X5, BOX JUMPS X 5, 80%X3, BOX JUMPS X 5,
3. KB SWINGS X 15 X 4 SETS
4. EVIL WHEEL X 15 X 3



Comments (0)

Monday December 5 2005
joe dube pan am gold medal!!!

MONDAY, DEC 5TH.
1. SNATCH: WARM UP TO 60%X3, 70%X2, (75%X1, 80%X1, 85%X1)3
2. FRONT SQT: TAKE OFF BEST CLN AND JERK: 70%X3, 80%X3, 85%X3, 90%X3
3. RDLíS: 4 X 5 YOU SELECT THE WT.
4. ABS: YOUR CHOICE
5. CHINS: 50 KIPPING PULL UPS



Comments (26)

Sunday December 4 2005
2 young ladies from banglasesch!!


sunday

rest day!! take a harley ride to the mountains!!!



Comments (18)

Saturday December 3 2005
look at this tech!!! printed with permission from randy strossen and iron mind. www.ironmind.com


saturday!!

1. snatch: max for the day

2. cln and jerk: max for the day

3. front sqt: max for the day


pool or cold shower!!!



Comments (0)

Friday December 2 2005

friday

rest day!!!



Comments (0)

Thursday December 1 2005

getting ready for some big lifts!!

THURSDAY:
1. PWR SNATCH+OHSQUATS: 50%X3+3, 55%X3+3, 60%X3+3, 65%X3+3, 70%X3+3
2. PWR CLEANS + PJ +JERK: 60%X1+1+1, 65%X1+1+1, 70%X1+1+1, 75%X1+1+1
3. FRONT SQT: 50%X4, 80%X1, 60%X4, 85%X1, 65%X4, 90%X1
4. CHIN UPS: 25 TOTAL.



Comments (0)