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WOD Archive - July 2005

Sunday July 31 2005
REST DAY!!!

go for a harley ride and enjoy the beauty of this great country of ours!!!

thank God for our troops and what they do to allow us to be free!!




Comments (3)

Saturday July 30 2005
saturday: JULY 30TH!!

GO FOR IT!!!

1. SNATCH: MAX FOR THE DAY!!!

REST 20 MINUTES

2. CLEAN AND JERK: MAX FOR THE DAY!!!!

REST 10 MINUTES

CORE STRENGTH: BACK/ABS----YOUR CHOICE.



Comments (0)

Friday July 29 2005
friday is a rest day!! use this day wisely so that you can prepare yourself physically and mentally for tomorrow's workout!!

drink lots of fluids, spend time splashing around in a pool.

enjoy the day!!



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Friday July 29 2005
saturday: JULY 30TH!!

GO FOR IT!!!

1. SNATCH: MAX FOR THE DAY!!!

REST 20 MINUTES

2. CLEAN AND JERK: MAX FOR THE DAY!!!!

REST 10 MINUTES

CORE STRENGTH: BACK/ABS----YOUR CHOICE.




Comments (25)

Thursday July 28 2005
thursday!

pwr clean + jerk: work up to near max for day, then -10 kg x 1, - 10 kg x 1 x 5, no more than 90 sec rest between sets. the key on the pwr movements is that the pull must be the same as in a full movement. if that is not the case then the pwr movements are not performed!! tommy gough could snatch 150 kg the same way he could snatch a pvc pipe!! no difference. remember: a snatch is a missed pwr snatch!!

rest 15 minutes

pwr snatch + ohs: work up to a 80-85% of your best pwr snatch and do 3 sets x 1+3 with it. if you are feeling a tad sluggish, then take a good wt. for the day...not max, use the the same % as above. take no more than 2 min between sets.

rest 15 minutes

kb swings or db swings: 3 sets x 15 reps. use a heavy wt.

db push press or press x 10 super set with chins x 10, 5 sets!!! see how fast i can get these done. for fun you could add to the push press a front sqt and come out of the hole with the pp...crossfit.com calls these thrusters!!! great exercise.

abs: your choice. BUT DO THEM!!!

enjoy the workout!!




Comments (1)

Thursday July 28 2005
thursday!

pwr clean + jerk: work up to near max for day, then -10 kg x 1, - 10 kg x 1 x 5, no more than 90 sec rest between sets. the key on the pwr movements is that the pull must be the same as in a full movement. if that is not the case then the pwr movements are not performed!! tommy gough could snatch 150 kg the same way he could snatch a pvc pipe!! no difference. remember: a snatch is a missed pwr snatch!!

rest 15 minutes

pwr snatch + ohs: work up to a 80-85% of your best pwr snatch and do 3 sets x 1+3 with it. if you are feeling a tad sluggish, then take a good wt. for the day...not max, use the the same % as above. take no more than 2 min between sets.

rest 15 minutes

kb swings or db swings: 3 sets x 15 reps. use a heavy wt.

db push press or press x 10 super set with chins x 10, 5 sets!!! see how fast i can get these done. for fun you could add to the push press a front sqt and come out of the hole with the pp...crossfit.com calls these thrusters!!! great exercise.

abs: your choice. BUT DO THEM!!!

enjoy the workout!!




Comments (0)

Wednesday July 27 2005
wednesday:july 27

1. back sqt: work to a heavy single. get there in no more than 5 reps.

rest 15 minutes

2. snatch: work to a max wt. for the day!! -10 kg x 1, - 10 kg x 1 x 3.

rest 10 minutes

3. front sqt: work to a heavy single. no more than 4-5 reps

rest 15 minutes

4. clean and jerk: figure out how you are feeling today and go to 80-85% of that level for 3 singles. this is not a % of a pr!!! this is a % of how you feel considering the work that you have completed!!

5.chins: 30 reps total

6. back and abs!! your choice.



Comments (0)

Tuesday July 26 2005
tuesday:

1. front sqt: work to a heavy single

rest 15 minutes

2. pwr snatch + ohs: work up to 75% of best snatch, this should be about 85-90% of best pwr snatch: i want speed, and overhead bottom strength built here. lets do 3-5 sets with this weight. do 1 + 2 for 3-5 sets. that is 1 pwr snatch + 2 ohs.

rest 15 minutes

3. pwr cln + pj + jerk: we need to work our drive on the jerk here as well as our finish. our clean has been looking pretty good so we do not worry so much about that. work up to 75% of best clean for the pwr clean...then pwr clean the wt. then power jerk the wt. then jerk the wt. written like this: 75% x 1 +1 +1. do 3-5 sets.

rest 15 minutes

4. back sqt: work up to a heavy single.

go home!!! contrast baths...cold first, then hot....3 min cold, 2-3 min hot....3-5 switches. enjoy!!



Comments (0)

Monday July 25 2005
monday: great day to start a new workout!!

1. back sqt: work up to a heavy single.

rest 10 minutes

2. snatch: work up to (75%x3, 80%x2, 85%x1)3 these complexes will condition you for a meet. try not to take more than 90-120 sec rest between sets and waves.

rest 10 minutes

3. clean and jerk: work up to a heavy single.

4. chins: 25 total

5. glute ham back extensions: 3 x 10

6. evil wheel: 3 x 12 touching noes to ground each rep!!!




Comments (0)

Sunday July 24 2005
Sunday is always a rest day!!!

enjoy the day as our faithful troops do not always have that luxary!!!



Comments (0)

Friday July 22 2005
in flagstaff, az...will get home in the early am....next week i will have everything up to date. until then do this workout today:

friday:
front sqt: work up to a heavy single, get their in 5 sets or less! back off 10 kg x 1, another 10 kg x 1 x 3

rest 10 minutes

clean and jerk: work up to: (70%x1, 75%x1, 80%x1), (75%x1m 80%x1m 85%x1), 80%x1m 85%x1m 980%x1)

rest 15 minutes

snatch tech: 10 minutes of good singles at 70%, no more than 60-90 sec rest.

back and abs: your choice.

chins: 25 total.

saturday: july 23rd.

competition day...
snatch
clean and jerk

go for a max for the day!! do the best you can and use this day competitive day. in other words, warm up the same as you would in a meet.

good luck.



Comments (0)

Monday July 18 2005
nice having a rest day yesterday, huh?? today will be a workout geared towards getting some strength back into our system.

back sqts: work up to a heavy single, then 3 x 3 reps with about 80-85% of that single.

rest 15 minutes

snatch +ohs + sn pp complex: this is tough and the wt. will be light. snatch the wt. then ohs sqt the wt. then sn pp the wt....that is 1 rep!! you want to do this 3 reps, but keep the wt. managable! we want 5-7 sets of this exercise.

rest 15 minutes:

front sqt: work to a heavy single, do not worry about %% just a heavy single. do not spend time on many reps.

back and abs----your choice!



Comments (0)

Sunday July 17 2005
today is a rest day, much needed!!! at least from my point of view!!! riding the harley is fun, but i must say i am tired!! old geezers need more time for recovery i suppose!!


the jr pan am qualifier took place yesterday at the otc in colo springs. i would like to inform that colin ito, 105+ team so calif. lifter, had 2 new pr's, one in the snatch 135 and total 307.5 with a 172.5 cln and jerk. the 307.5 put colin on the jr pan am team that will be competiting in oct. sage burgener, not in shape at this point, did 57.5 snatch and 70 cln and jerk, while cody burgener did 112.5 snatch (pr) and 130 cln and jerk with a 242.5 new total pr!!

the men and women's teams are set now....check out usaweightlifting.org for the final results.

enjoy the day!! i will have a wod up and running at least on monday....then off again on this great county exploration on a harley!!



Comments (1)

Saturday July 16 2005
i will post workouts while i can. today being saturday and since i have not posted in a while we will vary the workout a tad from a normal saturday workout.

front sqt: 3, 2, 1, 1, 1...working up to a max single. get there in a hurry. max atita from ennis, mt. , steve gough's lifter does somthing like this: 70 x 3, 120x1, 170x1, 190x1, 210x1, 220x1, 230x1!! then he goes to the snatch and works the same way!!

rest 20-30 min

snatch: work up to a max lift. then back off 10 kg and do a single, another 10 kg and another single.

rest 20-30 min

clean and jerk: work up to a max lift for the day and leave it there.

i will try to post workouts as i am here in colo springs...its 0548 and this is the only time i can get on the computer. be patient and enjoy the workout!!



Comments (1)

Friday July 15 2005
BE PATIENT!! TODAY is the first day i able to get on a computer!! it is now 0605 and i am on the way to the otc in colo springs. more later!!


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Wednesday July 6 2005
i leave today...in fact it is now 0310 wed am the 6th...i leave in 10 minutes for my motorcycyle trip....yeah!!!

1. clean and jerk: warm up to 70%x2, (75%x2, 80%x1, 85%x1)3
2. clean pull: 100%x3, 110%x2x2
3. push press: 5 x5 med weight on last set.
4. glute ham hypers: 3 x 10
5. evil wheel: 3 x 10

enjoy...i will be in contact on the road as i can!!! coach b



Comments (0)

Tuesday July 5 2005
1. back sqt: 60%x10, 70%x8, 75%x6, 80%x4x2
2. front sqt: 60%x5, 70%x4, 75%x3x3
3. 1 arm db bench + 1 arm db row: 10+10 x 5 sets. do 1 arm db bench x 10, work the other arm, then work 1 arm db row x 10 then the other arm. this is one set.
4. push press: 3 sets x 5 reps use heavier wt. each set.
5. chins: 3 sets x 5-10 super set with the push press.
6. back and abs of your choice.



Comments (0)

Monday July 4 2005
have a great 4th of july, AFTER, your workout today. as i stated earlier this week, my philosophy is primarily bulgarian when i design workouts for my athletes, however, since we do not have a big meet until the american open which is in dec., my athletes are going to do strength training, kettlebell training, strongman training as well as crossfit style training for a few weeks. we will still hang our hats on the oly lifts, but the workouts will be designed considering these other styles as well.

snatch+ohs: work up to 70%x1+3, 75%x1+3, 80%x1+2, 85%x1+1x3
snatch pull: 100%x3, 110%x3, 120%x3
sn pp: 5 x 5 going as heavy as you can
kb swings or db swings: 3 x 15
chins: 25 total
evil wheel: 3 x 10

enjoy the 4th!!!



Comments (0)

Sunday July 3 2005
hopefully after yesterday's competition workout you will need:

REST DAY!!!!

get ready for a new workout on monday.



Comments (0)

Saturday July 2 2005
today is competition day!!
use a handicap to compete with your buddies. here is what you do. weigh in....lets say i weigh 90 kg, my buddy weighs 100 kg. i get a 2 kg handicap per kg of wt. so my total handicap would be 10 x 2 = 20 kg. if i total for the day 180 kg and my buddy totals 195 kg, i win!!

snatch: work to max for the day. you get 3 attempts to record the highest snatch
cln and jerk: work to max for the day. same as above.

enjoy the competiton!! competitons are what make us better!!!



Comments (1)

Friday July 1 2005
rest day!!!

enjoy the day---swim, splash around, relax, jacuzzi, sauna!!

you will need it!! tomorrow is a competition day!!

to get ready mentally----watch full metal jacket!!



Comments (4)