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| Saturday December 31 2005 |
SATURDAY: DEC 31ST
1. SNATCH
2. CLN AND JERK
3. BACK SQT: HEAVY SINGLE
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| Friday December 30 2005 |
FRIDAY, DEC 30TH, 05
REST DAY!!
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| 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.
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| 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+1….75%, 78%, 82% FOR 2 SETS
4. BEACH WORK: BODY BUILDING...YOUR CHOICE. 15 MIN OR SO.
5. CHINS: 30
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| 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
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| 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. RDL’S: 3 X 5
6. ROMAN CHAIR SIT UPS: 3 X 10
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| Sunday December 25 2005 |
HAVE A VERY MERRY XMAS!! ENJOY THE FAMILY AND THE HOLIDAYS!!!
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| Saturday December 24 2005 |
FRIDAY OR SATURDAY AS FAMILY TIME DICTATES.
1. SNATCH
2. CLN AND JERK
3. BACK SQT: HEAVY SINGLE
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| Friday December 23 2005 |
FRIDAY OR SATURDAY AS FAMILY TIME DICTATES.
1. SNATCH
2. CLN AND JERK
3. BACK SQT: HEAVY SINGLE
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| 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.
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| 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+1….72%, 76%, 80% FOR 2 SETS
4. RDL’S X 6 X 4 SETS. YOU CONTROL WEIGHT. BUT I WANT YOU TO USE A MEDIUM WEIGHT.
5. CHINS: 30
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| 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
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| 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. RDL’S: 3 X 5
6. ROMAN CHAIR SIT UPS: 3 X 10
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| Sunday December 18 2005 |
church day!!
ride a harley!!
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| 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
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| Friday December 16 2005 |
FRIDAY!!
REST DAY! ENJOY THE TIME OFF.
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| 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.
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| 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+1….65%, 70%, 75% FOR 2 SETS
4. CHINS: 25 TOTAL
5. BOX JUMPS: 25 TOTAL JUMPS
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| 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
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| 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. RDL’S: 3 X 5
6. ROMAN CHAIR SIT UPS: 3 X 10
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| Sunday December 11 2005 |
sunday!!
go to church day!!
THEN GO TO THE MOUNTAINS ON THE HARLEY!!!
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| 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
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| Friday December 9 2005 |
Friday
rest day!!
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| 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
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| 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.
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| 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
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| 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. RDL’S: 4 X 5 YOU SELECT THE WT.
4. ABS: YOUR CHOICE
5. CHINS: 50 KIPPING PULL UPS
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| Sunday December 4 2005 |
2 young ladies from banglasesch!!
sunday
rest day!! take a harley ride to the mountains!!!
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| 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!!!
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| Friday December 2 2005 |
friday
rest day!!!
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| 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.
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