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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)
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