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WOD Archive - November 2005

Wednesday November 30 2005
joe dube and bob hoffman

WEDNESDAY, NOV 30TH, 05
1. SN PULLS: 100%X3, 110%X3X2
2. CLN SHRUGS OFF BLOCKS: 120%X3, 125%X3, 130%X3
3. SN PP+OHS: 50%X1+3, 60%X1+3, 65%X1+3, 70%X1+3, 75%X1+3
4. KB SWINGS: 3 X 20
5. AB CIRCUIT: V-UP SIT UPS X 10, 1 ARM V-UP SIT UPS X 10 EACH ARM, COCK ROACH SIT UPS X 10 PERFORM THIS CIRCUIT TWICE AND USE 5 LB PLATES IN EACH HAND.



Comments (15)

Tuesday November 29 2005
drom warm up

TUESDAY:
1. BARSKI CLEANS: WORK UP TO 50%X3, 60%X3, 65%X3, 70%X3, 75%X3
2. RACK JERKS BNK: 80%X2, 85%X2, 90%X1X2
3. BACK SQT: WORK UP TO 65%X5, 90%X1, 70%X5, 90%X1, 75%X5, 90%X1
4. BACK EXTENSIONS: 3 X 10
5. ROMAN CHAIR SIT UPS: 3 X 10

stretch, pool or cold shower!!



Comments (22)

Monday November 28 2005
MONDAY, NOV 28TH, O5

1. BARSKI SNATCH: WORK UP TO 50%X3, 60%X3, 65%X3X3 ALL OF THESE ARE FROM THE HIGH HANG AND WITHOUT STRAPS. READJUST YOUR GRIP AT TOP OR ON THE WAY DOWN FOR THE NEXT REP.
2. FRONT SQT: TAKE OFF BEST CLEAN: 75%X3, 80%X3, 85%X3, 90%X3X2
3. SNATCH PUSH PRESS: 3 X 5 YOU SELECT THE WEIGHT, BUT MAKE THE 3RD SET HEAVY. CONCENTRATE ON PUTTING SHOULDER IN EAR.
4. STIff LEG DEADLIFTS: TAKE % OFF BEST CLEAN. 60%X5, 65%X5, 70%X5. AFTER 1ST REP BAR DOES NOT TOUCH GROUND.
5. EVIL WHEEL: 3 X 15
6. CHINS: 50 KIPPING CHIN UPS



Comments (1)

Sunday November 27 2005
training hall at worlds in doha, qatar

sunday: REST AND RECUPERATION DAY!!

enjoy the day!! be with your family!!



Comments (32)

Saturday November 26 2005
cheryl haworth wins the bronze!!! what a great performance by cheryl!! this young lady is a classy individual wiht loads of talent and inspiriation!!

saturday:

1. snatch: max for the day

2. cln and jerk: max for the day

bar-b-que at mikes gym!!!



Comments (4)

Friday November 25 2005
+105 b session introductions at world weightlifting championships in doha, qatar. notice usa casey burgener being intoduced.

friday:

eat left over turkey!!! recover from the massive eating that took place yesterday!!

happy holidays everyone---it is great having my whole family, casey, beau, cody, sage home!!



Comments (0)

Thursday November 24 2005
77 kg lifter from coach hatch team. matt bruce is a stud lifter and a great team player!!!
thursday:

1 front sqt: 76%x5, 81%x4, 86%x3x3

2. back sqt: 65%x3, 70%x3x3

3.sn pp+ohs: 1+3 x 5 sets. you choolse weight.

4. chins: kipping style prefered as they are more balistic. 50 total.

5. evil wheel x 10 x 3

stretch, pool, or cold shower.



Comments (0)

Wednesday November 23 2005

chinese 48 kg world champion. 4 foot nothing in height!!! a total studett!!


drom warm up

1. 2 pos cleans: 65%x2, 70%x2, 75%x2x6

2.cln pulls pulls: 95%x3, 100%x3, 105%x2

3. rack jerks bnk: 80%x2, 85%x1x2, 90%x1x3

4. kb swings: 3 x 20

5. ab circuit: (v up sit ups x 10 + 1 arm v up sit ups x 10+10 + cock roach sit ups x 10)2

stretch, pool, cool shower



Comments (0)

Tuesday November 22 2005
drom warm up

tuesday:

1. back sqt: 76%x5, 81%x4, 86%x3x3

2. front sqt: 65%x3, 70%x3x3

3. military press x 5 x 5, when you can no longer military press go to the push press. go as heavy as you can go for 5 reps.

4. chins: kipping style prefered as they are more balistic. 50 total.

5. evil wheel x 10 x 3

stretch, pool, or cold shower.



Comments (0)

Monday November 21 2005

monday:

drom warm up

1. 2 pos snatch: 65%x2, 70%x2, 75%x2x6

2. sn pulls: 95%x3, 100%x3, 105%x2

3. sn push press (work top position): 5 x 5 you control the wt.

4. kb swings: 3 x 20

5. ab circuit: (v up sit ups x 10 + 1 arm v up sit ups x 10+10 + cock roach sit ups x 10)2

stretch, pool, cool shower



Comments (0)

Sunday November 20 2005
sunday!!!

yeah!! rest day! enjoy the beutiful warm weather in sunny so. calif.

finally home from doha, qatar!!



Comments (17)

Saturday November 19 2005
saturday

drom warm up


1. snatch: 70%x1x5 every 60 sec. 75%x1x5 every 60 sec, 80%x1 every 60 sec

2. cln and jerk: work max for day

3. front sqt: 80%x4x4



Comments (0)

Friday November 18 2005
friday:


rest day!! enjoy the day. today is the day i leave from qatar!!!



Comments (0)

Thursday November 17 2005
from doha qatar

drom warm up

thursday:

1. front sqt: 70%x5, 75%x4, 80%x3x3

2. back sqt: 70%x3, 75%x3x3

3. military press x 5 x 5, when you can no longer military press go to the push press. go as heavy as you can go for 5 reps.

4. chins: 25 total. use weight if you can!!

5.roman chair sit ups x 10 x 3

stretch, pool, or cold shower.



Comments (0)

Wednesday November 16 2005

drom warm up

1. 3 pos clean: 60%x3, 65%x3, 70%x3x3

2. fs + jerk: 3 +1 x 5 sets. work up to 80% of best jerk only and work tech and bar positioning after the sqt.

3. cln pulls: 90%x3, 95%x3, 100%x2

4. ab circuit: (v up sit ups x 10 + 1 arm v up sit ups x 10+10 + cock roach sit ups x 10)2

stretch, pool, cool shower



Comments (0)

Tuesday November 15 2005
from doha qatar

drom warm up

tuesday:

1. back sqt: 70%x5, 75%x4, 80%x3x3

2. front sqt: 70%x3, 75%x3x3

3. military press x 5 x 5, when you can no longer military press go to the push press. go as heavy as you can go for 5 reps.

4. chins: kipping style prefered as they are more balistic. 50 total.

5. evil wheel x 10 x 3

stretch, pool, or cold shower.



Comments (0)

Monday November 14 2005
from doha qatar

monday:

drom warm up

1. 3 pos snatch: 60%x3, 65%x3, 70%x3x3

2. sn pulls: 90%x3, 95%x3, 100%x2

3. sn push press (work top position): 5 x 5 you control the wt.

4. kb swings: 3 x 20

5. ab circuit: (v up sit ups x 10 + 1 arm v up sit ups x 10+10 + cock roach sit ups x 10)2

stretch, pool, cool shower



Comments (29)

Sunday November 13 2005
sunday!!!

rest day

enjoy the day



Comments (0)

Saturday November 12 2005
saturday

the mighty super joe dube jerking in mexico city

game day is always on saturday. depending how we feel we will go up accordingly, but always treat this day as a meet day. your warm ups should reflect the same attitude and style as a meet.

1. snatch: max for the day

2. clean and jerk: max for the day

3. front sqt: heavy single

enjoy a splash in a cold pool.



Comments (0)

Friday November 11 2005
friday: from doha, qatar.....


rest day and send good thoughts to team usa!!!!



Comments (0)

Thursday November 10 2005
HAPPY BIRTHDAY MARINES!!!!!


nephew issac with the mighty bull!!

thursday:

drom

1. hang snatch: work up to 60%x3x2, 65%x3x2, 70%x3x2 its ok to use straps on this exercise

2. hang clean + pp + pj + jerk: 1+1+1+1== 1 clean, 1 push press, 1 power jerk, 1 jerk. work up to 60% x 2 sets, 65% x 2 sets, 70% x 2 sets.

3. kipping chins: 30 total reps

4. kb swings x 20 x 2 sets

5. turkish get ups x 5 each side x 2 sets.

stretch, cool shower or cold pool



Comments (0)

Wednesday November 9 2005
wednesdasy

drom

1. cleans: work up to 70%x3 x 2, 75% x 3 x 2, 80% x 2 x 2

2. rack jerks bnk: 70%x3 x 2, 75% x 3 x 2, 80% x 2 x 2

3. back sqt: 70%x5, 75%x5, 80%x4, 85%x3x3, 75%x5

4. hanging leg raise x 10 x 2

5. back ext. x 10 x 3

stretch, cold pool or shower.



Comments (0)

Tuesday November 8 2005
tuesday

drom

1. front sqt: warm up to 70%x5, 75% x 4, 80% x 4 x 4 sets

2. cln pulls: 90%x3x3

3. push press: 5 x 5 you select the wt.

4. chins: 25 total

5. good mornings: 3 x 10 light

stretch, cold pool.



Comments (0)

Monday November 7 2005
back to work after a meet or meet like day saturday. my athletes are all taking time off except those that are going to the american open in dec. i am in qatar for the world weightlifting championships===i am hoping to get these workouts out on time.

monday:
drom warm up

1. snatch: work up to 60% x 3 x 2, 70% x 2 x 2 sets, 75% x 2 x 2

2. sn pulls: 90% x 3 x 3

3. sn pp: 5 x 5 you select the wt.

4. evil wheel x 10 x 3 sets

5. kb swings x 15 x 2

stretch, cold pool or shower.



Comments (0)

Sunday November 6 2005
SUNDAY!! if you are a team so calif lifter and lifted yesterday as a meet day, you take this next week off!! no workouts for 1 week.

there will be workouts posted for on the workout of the day!!



Comments (0)

Saturday November 5 2005
SATURDAY: MEET DAY

DO YOUR BEST!! GET NEW RECORDS!!! IF YOU ARE NOT IN A MEET, TREAT YOUR WORKOUT LIKE A MEET. GO AS HEAVY AS YOU CAN IN THE SNATCH, CLEAN AND JERK!!!



Comments (0)

Friday November 4 2005
Friday!!


GET READY TO RUMBLE!!!!



Comments (0)

Thursday November 3 2005
Thursday


drom warm up

1. snatch: work up to 70% x 1 x 2, 65% x 1, 60% x 1

rest 10 min

2. clean and jerk: work up to 70% x 1 x 2

3. abs: your choice

stretch, pool, cold shower



Comments (0)

Wednesday November 2 2005
the great ivanchenko of the 1970's


wednesdasy: off day!! rest this day, focus on getting rested for the meet on saturday.



Comments (44)

Tuesday November 1 2005
Tuesday:

drom

1. snatch: work up to 80% x 1 x 2, 75% x 1 x 2

rest 10 min

2. clean and jerk: work up to 85% x 1, 80% x 1 x 2

3. kb swings x 15 x 2

4. abs: your choice




Comments (0)