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WOD Archive - September 2005

Friday September 30 2005


FRIDAY: REST DAY!!! YEAH!!!

ENJOY THE DAY!!



Comments (20)

Thursday September 29 2005


THURSDAY:

drom warm up

1. pwr snatch + ohs: 1+3 reps, you select the weight. no more than 4 work sets.

2. snatch: work up to 80%x1x3

rest 10 min:

3. pwr clean + pj + jerk: 1+1+1....no more than 4-5 work sets.

rest 10 min

4. front sqt: work up to a very heavy single!!

5. back and abs: your choice.

6. chins: 25 total



Comments (6)

Wednesday September 28 2005
Motorcycle trip this summer memories!!!

Wednesday: BELIEVE IT OR NOT-----REST DAY!!!



Comments (0)

Tuesday September 27 2005
Tuesday

drom warm up

1. clean and jerks: work up to 85% x 1, if that is easy go to 90%x1, if you make it with ease then go for 93%x1

rest 15 min

2. snatch: work up to 75%x1x3

rest 10 minutes

3. back sqt: heavy single, whatever heavy is for the day!!

4. kb swings x 10 x 3

5. evil wheel x 10 x 2

6. chins x 25 total

stretch, pool or cold showewr.



Comments (0)

Monday September 26 2005
These are my students in athletic pe class at rbv.

Monday: we are in the 8th week of this 16 wk cycle.

drom==dynamic range of motion warm up

1. front sqt: work up to a heavy single in no more than 5-6 reps max.

rest 10 min

2. snatch: work up to 60%x2, 70%x1, 75%x1, 80%x1, 85%x1, if easy go to 88%-90%x1.

rest 10 min

3. rack jerks bnk: work up to a heavy single in no more than 5-6 reps

rest 10 min

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

back and abs your choice

stretch, pool or cold shower.



Comments (0)

Sunday September 25 2005
SUNDAY!!! SEPT 24, 05


REST DAY!!!! HAVE A GREAT DAY WITH THE FAMILY!!!!



Comments (0)

Saturday September 24 2005
Saturday: Sept 23, 05

This is one of my rbv students after racing 2000 mtrs on the concept 2. he was gassed!!!
drom warm up

1. snatch: max for the day

rest 20 minues

2. clean and jerk: max for the day

rest 20 minutes

3. front sqt: max for the day!!!

stretch, pool, cold shower!!!!



Comments (5)

Friday September 23 2005
FRIDAY: SEPT 22, 05


FRIDAY: enjoy the day. rest, off day, get ready for Saturday.





Comments (10)

Thursday September 22 2005
Thursday: Sept. 22, 05


drom warm up

1. snatch balance: work up to a heavy single. try to beat your best snatch x 1.

rest 10 minutes

2. front sqt + jerk: work up to a max for the day. 1 sqt, adjust the feet and hands, 1 jerk.

3. back and abs: your choice!!!




Comments (0)

Wednesday September 21 2005
Wednesday: sept 21, 05


drom warm up

1. back sqt: 65%x10, 70%x8, 75%x6, 80%x4, 85%x3, 90%x2

rest 10 min

2 front sqt: 65%x5 x 3

rest 10 minutes

3. db bench x 10 x 3

4. 1 arm db row x 10 x 3 super set the db bench and db row.

5. chins: 25 total

stretch, pool or cold shower.



Comments (27)

Tuesday September 20 2005

Tuesday: Sept 20th

drom warm up

1. barski cleans: work up to 60% x 3 x 6

rest 10 min

2. rack jerks bnk: work up to a max for the day. do only singles!!!

rest 10 minutes

3. box jumps x 5 x 3 sets (you select the height of the box)

4. cnins x 10 x 3

5. sit ups x 15 x 3.

stretch, pool, or cold shower.



Comments (1)

Monday September 19 2005
students at rbv using the concetp 2 rower.

monday: Sept. 19, 05.

drom warm up

1. barski snatches: work up to 60% x 3 x 5 reps. this is a back off week. enjoy it.

rest 10 min

2. snatch pulls: 80%x3, 85%x3, 90%x3

3. sn pp: 4 x 5 sets you select the wt.

4. kb swings x 15 x 4

5. ab wheel x 10 x 2

stretch, pool or cool shower.



Comments (11)

Sunday September 18 2005

SUNDAY

REST DAY!! ENJOY!!



Comments (15)

Saturday September 17 2005
SATURDAY!!!

drom warm up

1. snatch: work up to 80% x 1 x 3 every 90 sec, then 85%x1 x 2 every 90 sec. then 90%x1, if make go to 95% x 1, if make go up if not, you are finished with snatches. as long as you are making lifts you can go up, even to a new pr max!! this might be like a meet when the 1 kg rule is inserted and we get bogged down with having to stay at a certain weight to keep us warm.

rest 15 minutes

2. clean and jerk: same, but on cln and jerks take 2 min rest.

rest 15 minutes:

3. front sqt: heavy single!! if you do not have a leg strength problem, you can forgo these squats. you are done. if you have a leg strength problem i want you to do these squats.

stretch, pool or cold shower.



Comments (13)

Friday September 16 2005

FRIDAY: REST DAY!! GET READY FOR SATURDAY



Comments (7)

Thursday September 15 2005
Thursday:

1. muscle snatch: work up to 85%x3

2. pwr snatch + ohs: work up to 85% of best pwr snatch and do 1+3 ohs x 4 sets

rest 10 minutes

3. pwr clean + pwr jerk: work up to 85% of best pwr clean and do 1 + 2 x 4 sets.

rest 10 minutes

4. front sqt: heavy single, but not a max!!

stretch, pool or cold shower.



Comments (23)

Wednesday September 14 2005
wednesday: tough dudes at rbv wt. room, lifting during lunch!!

drom warm up

1. front sqt: work up to 80%x3x4

rest 10 minutes

2. clean pulls: work up to 85%x3x3

3 clean deadlifts: work position thru the movement: 100%x3, 120%x2, 125%x2

4. press: work military press, but when the wt. gets too heavy to press, go to the push press: 5, 4, 3, 3, 3

5. back extensions + ball slams: 3 x 10+10

6. evil wheel: 3 x 12 nose to ground

stretch, pool or cold shower!!



Comments (20)

Tuesday September 13 2005
Tuesday

drom warm up

1. 2 pos cleans: work up to 75% x 2 x 5 sets

rest 10 min

2. rack jerks: work first rep behind neck, next rep in front: work up to 80% and do 5 sets.

rest 10 min

3. back sqt: 5, 4, 3, 2, 1, 3 you choose the wt. but make it challenging!! go by feel.

4. chins: 25 total

5. back and abs: your choice

stretch, pool, or cold shower



Comments (3)

Monday September 12 2005
Monday:

drom warm up

1. muscle snatch: work up to 80% of best ms and do 3 reps.

2. 2 pos snatch: work up to 75%x2x5 sets. work speed and turnover.
rest 10 minutes

3. snatch halting deadlifts: work good position, hold 4" from ground 3 sec. work up to 80% of snatch and do 3 x 3 reps.

4. sn pp+ohs: 1+3, working up to 80% and doing 3 sets.

5. v-up sit ups x 10 + cock roaches x 10 x 3 sets

6. kb or db swings x 15 x 3 sets.

stretch, pool or cold shower.



Comments (2)

Sunday September 11 2005


REST DAY: SUNDAY!! ENJOY THE DAY!!



Comments (7)

Saturday September 10 2005
1996 OLYMPIAN TOMMY GOUGH!!!

Saturday: competition day!!

1. snatch: max for the day

rest 30 min

2. cln and jerk: max for the day

rest 15 minutes

3. back sqt: heavy single, - 10 kg x 1, - 10 kg x 2 x 3.

stretch, pool, cold shower.



Comments (8)

Friday September 9 2005


REST DAY!! ENJOY!!



Comments (38)

Thursday September 8 2005

Thursday:

drom warm up

1. 3 pos cleans: work up to 73% for 5 sets

rest 15 minutes

2. rack jerks bnk: max for the day.

rest 10 minutes

3. clean deadlifts: work heavy off the ground!! maintain good form off the ground with proper positioning. 100%x3, 110%x3, 120%x3.

4. kb or db swings: 3 x 12 reps

5. sit ups x 50 reps. divide these anyway you like.

6. chins: 30 total



Comments (14)

Wednesday September 7 2005

wednesday

drom warm up

1. back sqt: work up to 70%x5, 75%x4, 80%x3, 85%x2, 90%x1, 85%x2, 80%x3

rest 15 minutes

2. front sqt: work up to 70%x3x2, 75%x3x2

3. db bench + row: 2 arm db bench press x 10 + 1 arm db rows x 10. do db benches followed by 1 arm db row each arm. do 5 sets.

4. glute ham back extension x 10 x 3 sets

5 evil wheel x 12 x 3 sets

stretch, pool or cold shower.



Comments (12)

Tuesday September 6 2005
hope you enjoyed your time off. needless to say i did!! the website has been down a few days, but now all is good!!

tuesday:

drom warm up

1. 3 pos snatch: floor, below knee, above knee. work up to 73% for 6 sets.

rest 10 minutes

2. sn pulls: work up to 100%x3x2 sets

rest 10 minutes

3. sn pp: 5, 4, 3, 2, 2: go as heavy as you can on the last 2 sets.

4. chris wilkes ab circuit

enjoy!!



Comments (8)

Monday September 5 2005

Monday : Labor Day!! you deserve to take another rest day!!! enjoy!!




Comments (0)

Sunday September 4 2005
REST DAY!!!

THIS IS FR. BHB LANGE, legendary strength coach at Notre Dame during my college days!!

Fr. Lange influenced many young men at Notre Dame!!



Comments (23)

Saturday September 3 2005
SHANE HAMMAN IS A STUD!!

SATURDAY:

1. snatch: work up to about 80% of snatch and do 3-5 singles with this weight (holding pattern)...practicing for a meet using the 1 kg rule. 85%x1, then work up to a max for the day.

rest 10 minutes

2. clean and jerk: work up to 70% x 1 x 3-5. then on up to a max single.

rest 10 minutes

3. front sqt: heavy single, - 20 kg x 2, - 10 kg x 3.

4. stretch, pool or cold shower.

enjoy sunday and monday off!!!



Comments (0)

Friday September 2 2005
Friday

REST DAY!! GETTING READY FOR SATURDAY. ALSO JUST TO LET YOU KNOW, MONDAY, (LABOR DAY WILL BE A REST DAY!)




Comments (0)

Thursday September 1 2005
Who says i am not a big pussy cat????

Thursday:

1. pwr snatch: take it to a max, when you have to go into a full snatch, you are finished.

rest 10 minutes

2. pwr clean + jerk: max pwr clean. when you have to go into a full clean, you are finished.

rest 10 minues

3. back sqt: take it to a heavy single. no more than 5 sets total.

stretch, pool or cold shower!!



Comments (0)