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| Sunday April 30 2006 |
SUNDAY
REST DAY!! ENJOY THE DAY!!
DUDE IS CLEANING THE HOUSE!!
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| Saturday April 29 2006 |
SATURDAY!!
workouts will begin at mikes gym at 0830!!
1.snatch: max for the day
2. cln and jerk: max for the day
3. front sqt: heavy single
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| Friday April 28 2006 |
FRIDAY!!! TGIF!!
REST DAY!!!
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| Thursday April 27 2006 |
thursday april 27
1. cln and jerk: 82%x1, 87%x1, 90%x1, 85%x1, 80%x1
2. Sn pp+ohs: 1+3, 1+2, 1+1x4
3. beach exercises of choice.
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| Wednesday April 26 2006 |
Wednesday 26 april
1. back sqt: work up to 91%x2x10 sets
2. clean deadlifts/rdl combo: work positioning only. work up to 110%x3. 115%x3, 120%x2 on each rep return to 1"from ground and repeat. use straps and work on proper back positioning.
3. pp: 6 x 6
4. elbow to the knees sit ups: 60 total.
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| Tuesday April 25 2006 |
Tuesday April 25
MY BUDDY---COACH STEVE GOUGH!! BACK IN THE DAY! THIS GUY IS ONE GREAT COACH!!
1. ps+snatch: work up to 75%x1+1, 79%x1+1, 83%x1+1 x 4 sets
2. fs+jerks: take % off best clean: work up to 73%x3+1, 78%x2+1, 84%x2+1, 88%x1+1
3. cleans: work up to (84%x1, 88%x1, 92%x1)2
4. kb swings x 15 x 3
5. abs
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| Monday April 24 2006 |
monday:
1. front sqt: work up to 93%x3x10 use best clean weight as guide. Or 92%x2 of best fs.
2. snatch deadlifts/rdl combo: bring bar to mid thigh, drive knees forward, stand tall: slow movement. work position. work up to 108%x3, 112%x3, 117%x3
3. sn pp: 5 x4 medium weight, squeeze at the top.
4. kb snatch + ohs: 10+10 x 3 sets
5. knee to elbows ab work. 50 reps total.
6. chin ups: 25 total
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| Sunday April 23 2006 |
NORTH DAKOTA SUNSET!!
rest day!! enjoy the day with your family!!!
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| Saturday April 22 2006 |
SATURDAY 22 APRIL
CARLA MAC SHOWS GOOD JERKING POSITION!!
1. SNATCH: MAX FOR THE DAY
2. CLN AND JERK: MAX FOR THE DAY
3. FS: HEAVY SINGLE....NO MORE THAN 5-6 REPS
POOL
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| Friday April 21 2006 |
Rest day!!
T G I F!!!!
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| Thursday April 20 2006 |
Thursday april 20
1. cln and jerk: (80%x1, 85%x1, 88%x1)3
2. Sn pp+ohs: 1+3, 1+2, 1+1x4
3. beach exercises of choice.
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| Wednesday April 19 2006 |
Wednesday 19 april
1. back sqt: work up to 89%x2x10 sets
2. clean deadlifts/rdl combo: work positioning only. work up to 105%x3. 110x3, 115%x2 on each rep return to 1"from ground and repeat. use straps and work on proper back positioning.
3. pp: 6 x 6
4. elbow to the knees sit ups: 60 total.
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| Tuesday April 18 2006 |
Tuesday April 18
1. ps+snatch: work up to 73%x1+2, 77%x1+2, 80%x1+1 x 4 sets
2. fs+jerks: take % off best clean: work up to 70%x3+1, 76%x3+1, 82%x3+1, 86%x3+1
3. cleans: work up to (82%x1, 86%x1, 90%x1)2
4. kb swings x 15 x 3
5. abs
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| Monday April 17 2006 |
April 17 2006
monday:
1. front sqt: work up to 90%x3x10 use best clean weight as guide. Or 90%x2 of best fs.
2. snatch deadlifts/rdl combo: bring bar to mid thigh, drive knees forward, stand tall: slow movement. work position. work up to 105%x3, 110%x3, 115%x3
3. sn pp: 5 x4 medium weight, squeeze at the top.
4. kb snatch + ohs: 10+10 x 3 sets
5. knee to elbows ab work. 50 reps total.
6. chin ups: 25 total
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| Sunday April 16 2006 |
EASTER SUNDAY!!
GO TO CHURCH AND BE THANKFUL FOR ALL THAT WE HAVE!!
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| Saturday April 15 2006 |
coach tim swords and team houston. coach swords is one heck of a coach and has built a great program!! furthermore he is a very good friend!
Saturday
1. snatch: max for the day
2. cln and jerk: max for the day
3. fs: heavy single. nor more than 6 total sets
pool
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| Friday April 14 2006 |
GOOD FRIDAY!!! REST DAY!!
GET READY FOR EASTER!!! enjoy your family! enjoy your friends!! enjoy your life!!!
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| Thursday April 13 2006 |
Thursday april 13
1. cln and jerk: 70%x1x5, 74%x1x5, 79%x1x5, 82%, 86%, 89%, 91%, 94% take each single on the minute except the last 5 singles. you get as much rest here as you need.
2. sn balance: work up to a heavy single. no more than 6 sets. one should be able to work up to max snatch....but after the clns etc from above, you may have to take it lighter.
3. beach exercises of choice.
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| Wednesday April 12 2006 |
Wednesday 12 april
1. back sqt: work up to 86%x3x10 sets
2. clean deadlifts/rdl combo: work positioning only. work up to 100%x3. 105x3, 110%x2 on each rep return to 1"from ground and repeat. use straps and work on proper back positioning.
3. pp: 6 x 6
4. elbow to the knees sit ups: 60 total.
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| Tuesday April 11 2006 |
Tuesday
1. ps+snatch: work up to 70%x1+2, 74%x1+2, 78%x1+1 x 4 sets
2. fs+jerks: take % off best clean: work up to 68%x3+1, 74%x3+1, 80%x3+1, 84%x3+1
3. cleans: work up to (80%x1, 84%x1, 88%x1)2
4. kb swings x 15 x 3
5. abs
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| Monday April 10 2006 |
monday:
1. front sqt: work up to 87%x3x10 use best clean weight as guide.
2. snatch deadlifts/rdl combo: bring bar to mid thigh, drive knees forward, stand tall: slow movement. work position. work up to 100%x3, 105%x3, 110%x3
3. sn pp: 5 x4 medium weight, squeeze at the top.
4. kb snatch + ohs: 10+10 x 3 sets
5. knee to elbows ab work. 50 reps total.
6. chin ups: 25 total
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| Sunday April 9 2006 |
sunday
rest day!!
ride a harley, go to the mountains....ENJOY YOUR FAMILY!!
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| Saturday April 8 2006 |
sage and kartsi resting before the jr nats
Saturday
mikes gym lifters will train at rbvhs at 1200 hrs. when the crossfit athletes are at lunch, you will:
1. snatch: max for the day
2. cln and jerk: max for the day
3. front sqt: heavy single
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| Friday April 7 2006 |
Rest day!!
enjoy the day!!
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| Thursday April 6 2006 |
my guard dog ky!! if you do not snatch body wt., clean and jerk 1.25 times body wt......ky will be on your tail!!!
Thursday april 6
1. cln and jerk: 67%x1x5, 72%x1x5, 77%x1x5, 80%, 84%, 87%, 89%, 92% take each single on the minute except the last 5 singles. you get as much rest here as you need.
2. sn balance: work up to a heavy single. no more than 6 sets. one should be able to work up to max snatch....but after the clns etc from above, you may have to take it lighter.
3. beach exercises of choice.
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| Wednesday April 5 2006 |
these young ladies are going to be future olympians for usa weightlifting. mark my words!!
Wednesday 5 april
1. back sqt: work up to 83%x3x10 sets
2. clean deadlifts/rdl combo: work positioning only. work up to 95%x3, 100%x2. 105x2, on each rep return to 1"from ground and repeat. use straps and work on proper back positioning.
3. pp: 6 x 6
4. elbow to the knees sit ups: 60 total.
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| Tuesday April 4 2006 |
Cody and Jade taking self potraits!!
Tuesday
1. ps+snatch+ohs: work up to 67%x1+1+3, 71%x1+1+3, 76%x1+1+3 x 4 sets
2. fs+jerks: take % off best clean: work up to 65%x3+1, 72%x3+1, 78%x3+1, 81%x3+1
3. cleans: work up to 80%x1, 84%x1, 88%x1, 84%x1, 80%x1
4. kb swings x 15 x 3
5. abs
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| Monday April 3 2006 |
ericka dice of new jersey and new york lost battalion hall fame!!
monday:
1. front sqt: work up to 85%x3x10 use best clean weight as guide.
2. snatch deadlifts/rdl combo: bring bar to mid thigh, drive knees forward, stand tall: slow movement. work position. work up to 95%x3, 100%x3, 105%x3x2
3. sn pp: 5 x4 medium weight, squeeze at the top.
4. kb snatch + ohs: 10+10 x 3 sets
5. knee to elbows ab work. 50 reps total.
6. chin ups: 25 total
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| Sunday April 2 2006 |
Sunday: april 2,
daylight savings time!!!
rest day!!
church, spend time with family!! enjoy being alive!!
team so calif---at los alamitos, ca. for a meet
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| Saturday April 1 2006 |
saturday:
team so calif has a meet at los alamitos, ca.
everyone else:
saturday competition day.
1. snatch: max for the day
2. cln and jerk: max for the day
3. heavy front sqt:
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