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| Monday October 31 2005 |
monday: GET READY FOR NOV 5TH MAX AND OR MEET!!!
1. snatch: work up to 85% x 1, 80%x1, 75%x1
rest 10 min
2. clean and jerk: work up to 80% x 1 x 2, 75% x 1 x2
rest 10 min
3. front sqt: work up to a heavy single. about 90% or so
4. abs
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| Sunday October 30 2005 |
sunday: my squeeze for almost 30 years!!! this is the mother of my 4 children!!!
rest day!!! spend it with the family!!!
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| Saturday October 29 2005 |
cody and his squeeze for homcoming!!
saturday!! opener day
1. snatch: work up to openers for next weekends meet!!
rest 15 min
2. clean and jerk: work up to openers for next weekends meet!!!
rest 15 min
3. front sqt: work up to a heavy single., take 90% of best clean and jerk x 2, take 80% of best clean and jerk x 3 x 3.
stretch, pool, cold shower.
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| Friday October 28 2005 |
maximo doing turkish get ups with 50 kg!! this guy is a stud!!!
rest day!! get ready for openers on saturday!!!
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| Thursday October 27 2005 |
thursday: john k doing situps with the bar!!!
drom
1. snatch: work up to 80% x 1 x 5
rest 10 min
2. cln and jerk: work up to 75% x 1 x 5
rest 10 min
3. front sqt: work up to 80% of best clean and jerk x 3 x 3
stretch, pool, cold shower.
get ready for openers on saturday!!
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| Wednesday October 26 2005 |
wednesday: try this for ab work. keep yourself in this position while the coach pulls your feet down!!!
drom
1. pwr snatch: work up to a heavy single!! when you have to sqt, you are finished.
rest 10 min
2. pwr clean + jerk: work up to a heavy single!! when you have to sqt, you are finished
rest 10 min
3. front sqt: heavy single
4. do the ab exercise as depicted in the pix. 2 x 6
5. glute ham back extensions: 3 x 10
stretch, pool, cold shower.
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| Tuesday October 25 2005 |
Tuesday: justin does ohs with 20 lb dynamax ball...great core strength
drom warm up
1. clean and jerk: work up to 90% x 1, 85%x1x2, 80%x1x2
rest 10 min
2. snatch: work up to 80%x1 x 4 work speed technique and stabilization. feel the lift, feel the strength!!
3. chins: 25 total
4. kb swings x 15x2
5. ab circuit: v up sit ups x 10, cock roaches x 10---perform for 3 sets.
stretch, pool or cold shower.
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| Monday October 24 2005 |
10-24-2005
we are going to a meet november 5th in san diego. this next 2 wks will be a peaking cycle. make sure you get yourself readu for a meet max saturday nov 5th.
note: kisha is one powerful athlete that uses the oly lifts, crossfit to get her ready for her 800 meter stardom!!!
Monday: drom warm up
1. snatch: work up to 90% as in a meet. back off to 85% x 1 x 2, 80% x 1 x 2
rest 10 min
2. front sqt: work up to a heavy single, -10 kg x 1, -20 kg x 2-3 x 2
3. glute ham back ext: 3 x 10
4. evil wheel x 10 x 3
stretch, pool, cool shower.
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| Sunday October 23 2005 |
sunday
the great joe dube back in the day!!
rest day!!
enjoy the daty!!
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| Saturday October 22 2005 |
saturday
the great joe dube!!
1. snatch: max for the day
rest 20 min
2. clean and jerk: max for the day
rest 20 min
3. front sqt: heavy single
pool time!!!
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| Friday October 21 2005 |
great core exercise
friday: rest day
have a great day!!!
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| Thursday October 20 2005 |
thursday:
evelyn does kb swings with the 2.5 pood, 40 kg.
drom warm up
1. pwr snatch + ohs: work up to 60% x 3 + 3, 70% x 2 + 2, 75% x 1 + 2 x 3.
rest 10 min
2. pwr clean + push jerk + jerk: work up to 70% for 1+1+1, then 75%, 80%, 85%.
REST 10 MIN
3. back sqt: work up to a heavy single.
4. ball slams x 20 x 2
5. turkish get ups x 3 x 3 sets
6. plate sit ups x 10 x 2 sets.
stretch, pool or cool shower.
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| Wednesday October 19 2005 |
wednesday
justin doing turkish get ups!!!
drom warm up
1. front sqt: work up to a heavy single. -10 kg x 2, -5 kg x 3 x 2.
rest 10 min
2. back sqt: work up to 80% x 3 x 4
3. push press: 6, 4, 3, 2, 1
4. kb swings x 10 x 3.
5. turkish get ups x 4 on each arm x 3 sets.
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| Tuesday October 18 2005 |
collin ito's little brother connar. this kid will be a great one as well!!!
tuesday
drom warm up
1. barski cleans: work up to 70% x 3 x 5 sets
rest 10 min
2. rack jerks bnk: work up to 90% x 1 x 2, 85% x 1, 80% x 1.
rest 10 min
3. sn pp+ohs: this is a core exercise today. you choose the wt. and do 1 pp + 3 ohs for 4 sets.
4. glute ham raises x 10 x 3
5. roman chair sit ups x 10 x 3. remember, bend the knees on the way down, straighten the knees on the way up.
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| Monday October 17 2005 |
school age jasmine h. doing kb overhead squats. great exercise for core development.
monday
drom warm up
1. barski snatches: work up to 65% x 3 x 5 reps. this is a back off week. enjoy it.
rest 10 min
2. snatch pulls: 86%x3, 90%x3, 95%x3
3. sn pp: 4 x 5 sets you select the wt.
4. kb snatch+ohs: 5 +5 x 3 sets
5. windmill press x 5 x 2
stretch, pool or cool shower.
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| Sunday October 16 2005 |
SUNDAY!!!
HARLEY DAY!!!
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| Saturday October 15 2005 |
SATURDAY: MAX DAY
1. SNATCH: MAX FOR THE DAY
REST 20 MIN
2. CLN AND JERK: MAX FOR THE DAY
3. BACK EXT ON GLUTE HAM BENCH: 3 X 10
4. ROMAN CHAIR SIT UPS X 10 X 3 SETS ON GLUTE HAM BENCH.
STRETCH, POOL, COOL SHOWER.
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| Friday October 14 2005 |
Friday
REST DAY!!!
ENJOY THE DAY!!!
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| Thursday October 13 2005 |
THURSDAY
drom warm up
1. cln and jerk: work up to a max for the day. - 10 kg x 1, - 10 kg x 1 x 3.
rest 10 min
2. box jumps x 20 total jumps
3. chin ups x 25 total chins.
4. turkish get ups x 5 each arm 2 sets
5. kb snatch x 10 each arm x 2 sets. add 5 ohs on each arm per set.
6. kb swings x 10 x 3 sets.
stretch, pool, or cold shower.
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| Wednesday October 12 2005 |
WEDNESDAY
DROM WARM UP
1.back sqt: work up to 70% x 5, 80% x 1, 70% x 5, 85% x 1, 70% x 5, 90% x 1, 70% x 5, 95% x 1
rest 10 min
2. cln shrugs: 110% x 5, 120% x 5, 125% x 5
3. sn pulls: 100% x 3 x 3
4. sn pp + ohs: 1+3 x 4 sets..... you choose the wt.
5. kb swings x 10 x 3
6. abs: your choice 3 x 10
stretch, pool, or cold shower.
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| Tuesday October 11 2005 |
TUESDAY
DROM WARM UP
1. 2 pos snatch: work up to 80% x 2 x 5 sets
rest 10 min
2. sn pulls: work up to 100% x 3, 105%x3x2
3. box jumps x 15 total.
4. wind mill press: 3 x 5 reps on each arm
5. turkish get ups x 4 each arm x 3 sets.
6. ball slams x 10 x 3 sets
stretch, pool or cold shower.
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| Monday October 10 2005 |
monday
1. front sqt: 70% x 5, 80% x 4, 85% x 3, 90% x 2, 95% x 1, 80% x 3+
rest 10 min
2. back sqt: work up to 70% x 3, 80% x 2 x 2
rest 10 min
3. sn pp: 5, 4, 3, 2, 1,
4. chins: 25 total
5. back extensions: 3 x 10
6. evil wheel x 10 x 3 sets
stretch, pool, or cold shower
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| Sunday October 9 2005 |
SUNDAY
this is a much needed rest day!!! go chargers!!!
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| Saturday October 8 2005 |
SATURDAY
DROM WARM UP
1. snatch: max for the day
rest 15 min
2. cln and jerk: max for the day
stretch, pool, cold shower.
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| Friday October 7 2005 |
FRIDAY:
REST DAY!!! ENJOY THE DAY!!
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| Thursday October 6 2005 |
THURSDAY
drom warm up
1. cln and jerk: work up to a max for the day. - 10 kg x 1, - 10 kg x 1 x 3.
rest 10 min
2. box jumps x 20 total jumps
3. chin ups x 25 total chins.
4. turkish get ups x 5 each arm 2 sets
5. kb snatch x 10 each arm x 2 sets. add 5 ohs on each arm per set.
6. kb swings x 10 x 3 sets.
stretch, pool, or cold shower.
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| Wednesday October 5 2005 |
WEDNESDAY
DROM WARM UP
1. front sqt: work up to 70% x 5, 80% x 1, 70% x 5, 85% x 1, 70% x 5, 90% x 1, 70% x 5, 95% x 1
rest 10 min
2. sn shrugs: 110% x 5, 120% x 5, 125% x 5
3. cln pulls: 100% x 3 x 3
4. sn pp: 5, 4, 3, 3, 3
5. kb swings x 10 x 3
6. abs: your choice 3 x 10
stretch, pool, or cold shower.
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| Tuesday October 4 2005 |
TUESDAY
DROM WARM UP
1. 3 pos snatch: work up to 77% x 3 x 7 sets
rest 10 min
2. sn pulls: work up to 100% x 3, 105%x3x2
3. box jumps x 15 total.
4. sn pp: 3 x 5 reps
5. evil wheel x 10 x 3
stretch, pool or cold shower.
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| Monday October 3 2005 |
MONDAY
DROM WARM UP
1. back sqt: 70% x 5, 80% x 4, 85% x 3, 90% x 2, 95% x 1, 80% x 3+
rest 10 min
2. front sqt: work up to 70% x 3, 80% x 2 x 2
rest 10 min
3. sn pp: 5, 4, 3, 2, 1,
4. chins: 25 total
5. back extensions: 3 x 10
6. evil wheel x 10 x 3 sets
stretch, pool, or cold shower
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| Sunday October 2 2005 |
Sunday: rest day!! enjoy the family and spend valuable time with them. honor mom and dad if you can!!
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| Saturday October 1 2005 |
SATURDAY!!
1. SNATCH: MAX
REST 10 MIN
2. CLEAN AND JERK: MAX
REST 10 MIN
3. BACK AND ABS
COLD POOL AND SHOWER!!
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