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| Sunday December 31 2006 |
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| MS CARLA AND MS MOM!!! |
SUNDAY
REST DAY
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| Saturday December 30 2006 |
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| ARE YOU READY???!!!! |
SATURDAY:
1. SNATCH
2. CLN AND JERK
3. BACK SQT: 94%X1X5
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| Friday December 29 2006 |
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| NATALLE!!!! |
FRIDAY:
REST DAY!! YOU DESERVE IT AND HAVE SOME FUN!!!
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| Thursday December 28 2006 |
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| OLD NO. 33 POINTING AT YOUNG NO. 33!!! ND LOCKER ROOM |
THURSDAY
1. FRONT SQT: 65%X3X6
2. CLEAN DEADLIFT: 110%X6, 120%X4, 125%X4
3. PUSH PRESS: 5 X 5
4. KB SWINGS X 15X3 REPS
5. ABS
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| Wednesday December 27 2006 |
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| TEAM HOUSTON
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WEDNESDAY
1.snatch: 60%x3, 65%X3, 70%X3, 75%X3, 78%X3X3
2. SN PP: 5 X 5
3. SLDL: CLN GRIP: USE MAX CLEAN: 87%X6, 91%X4 95%X4
4. ABS
5. CHINS: 30 TOTAL
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| Tuesday December 26 2006 |
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| USMC |
1. BACK SQT: 80%X5X5
2. SN DEADLIFTS USING SMALL PLATES: 105%X5, 115%X5, 120%X5
3. PUSH PRESS: 5 X 5
4. KB SN+OHS+SOTTS PRESS: 3+3+3X5 SETS.
5. ABS
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| Monday December 25 2006 |
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| marine corps ball and good h.s. buddy |
MERRY CHRISTMAS!!!!
DOWN IN MEXICO FOR A VACATION!!! NO LIFTING TODAY!!!!
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| Sunday December 24 2006 |
sunday!!
xmas eve!!
take some time off!!! monday will be off as well!!!
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| Saturday December 23 2006 |
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| fearsome foursome!!! |
SATURDAY:
1. SN
2. CLN&JERK
3. BK SQT: 92%X1X4
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| Friday December 22 2006 |
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| ms midshipwoman |
rest day!! on our way to mexico!!!
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| Thursday December 21 2006 |
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| tommy kono and friends |
THURSDAY:
1. BARSKI CLN: 62%X2, 68%X3, 72%X3, 75%X2X3
2. RACK JRK BNK: MAX FOR THE DAY!! -10 KGX1, -10 KG X 1 X 2
3. BACK EXT WITH WEIGHT: 3 X 15.
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| Wednesday December 20 2006 |
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| pull under!! |
WEDNESDAY:
1. FRONT SQT: 63%X3X6
2. CLEAN DEADLIFT: 105%X8, 115%X6, 123%X4
3. PUSH PRESS: 5 X 5
4. KB SWINGS X 15X3 REPS
5. ABS
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| Tuesday December 19 2006 |
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| donw and up!!! scoop phase!!! |
TUESDAY:
1. barski snatch: 60%x3, 68%X3, 71%X3, 74%X3X3
2. SN PP: 5 X 5
3. SLDL: CLN GRIP: USE MAX CLEAN: 84%X8, 88%X6, 92%X4
4. ABS
5. CHINS: 30 TOTAL
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| Monday December 18 2006 |
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| carla mac and hockey coach |
MONDAY: DEC 18, 06
1. BACK SQT: 78%X5X5
2. SN DEADLIFTS USING SMALL PLATES: 103%X5, 113%X5, 118%X5
3. PUSH PRESS: 5 X 5
4. KB SN+OHS+SOTTS PRESS: 3+3+3X5 SETS.
5. ABS
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| Sunday December 17 2006 |
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| SERGE REDING |
REST DAY!!
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| Saturday December 16 2006 |
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| AIMEE ANAYA 108 ATTEMPT |
SATURDAY:
1. SN
2. CLN&JERK
3. BK SQT: 90%X1X4
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| Friday December 15 2006 |
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| CORE STRENGTH????? |
REST DAY!!
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| Thursday December 14 2006 |
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| 105+ medal winners |
THURSDAY:
1. 2 POS CLN: 65%X2, 70%X2, 75%X2, 77%X2X3
2. RACK JRK BNK: MAX FOR THE DAY!! -10 KGX1, -10 KG X 1 X 2
3. BACK EXT WITH WEIGHT: 3 X 15.
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| Wednesday December 13 2006 |
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| lance fry in warm up room at ao |
WEDNESDAY:
1. FRONT SQT: 60%X3X6
2. CLEAN DEADLIFT: 100%X8, 110%X6, 120%X4
3. PUSH PRESS: 5 X 5
4. KB SWINGS X 15X3 REPS
5. ABS
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| Tuesday December 12 2006 |
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| 2 of my favorite ladies ms eva and ms carrie |
TUESDAY:
1. 2 POS SN: 65%X2, 70%X2, 75%X2, 77%X2X3
2. SN PP: 5 X 5
3. SLDL: CLN GRIP: USE MAX CLEAN: 80%X8, 85%X6, 90%X4
4. ABS
5. CHINS: 30 TOTAL
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| Monday December 11 2006 |
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| aimee anaya at the american open |
MONDAY: DEC 11, 06
1. BACK SQT: 75%X5X5
2. SN DEADLIFTS USING SMALL PLATES: 100%X5, 110%X5, 115%X5
3. PUSH PRESS: 5 X 5
4. KB SN+OHS+SOTTS PRESS: 3+3+3X5 SETS.
5. ABS
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| Sunday December 10 2006 |
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| COLLIN ITO AND SAGE BURGENER |
SUNDAY
NEEDED REST DAY!!
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| Saturday December 9 2006 |
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| coach roger nielson 2007 world team coach |
SATURDAY:
1. SNATCH
2. CLN AND JERK
3. FS
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| Friday December 8 2006 |
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| Joe Caron with his beautiful daughter!! |
rest day!!!
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| Thursday December 7 2006 |
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| major bull in israel |
THURSDAY:
1. 3 POS CLN. WORK UP TO: 65%X3 70%X3, 75%X3X4
2. RACK JEKS BNK: WORK UP TO 80%X2X4.
3. CLN SLDL: 80%X5X4 USE BEST CLEAN AS MAX.
4. CORE EXERCISES: YOUR CHOICE.
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| Wednesday December 6 2006 |
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| lance fry with great extension |
WEDNESDAY:
1. FRONT SQT: USE BEST CLEAN AS MAX. 90%X4X5
2. CLN DEADLIFTS USING: 110%X5, 120%X5X2
3. PUSH PRESS: 5 X 5 YOU CHOOSE WEIGHT.
4. KB SWINGS: 3 X 15
5. ABS
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| Tuesday December 5 2006 |
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| good friend victor galego from cuba and east coast gold team. |
TUESDAY:
1. 3 POS SNATCH: WORK UP TO: 65%X3, 70%X3, 75%X3X4
2. SN PP: 5 X 4
3. SN SLDL: WRK UP TO 90% OF SNATCH X 5 X3
4. ABS: YOUR CHOICE
5. CHINS:
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| Monday December 4 2006 |
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| VENUE AM OPEN IN BIRMINGHAM |
MONDAY: DEC. 04
1. BACK SQT: 70%X5, 75%X5, 80%X5, 83%X5, 86%X5
2. SN DEADLIFTS: 120%X5X3
3. PUSH PRESS: 5 X 5
4. KB SWINGS: 4 X 15
5. ABS: 50 REPS
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| Sunday December 3 2006 |
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| maj bull and 4 star!! |
sunday:
rest day!! wish all of mikes gym and team so calif lifters good luck!!
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| Saturday December 2 2006 |
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| coaching is about hands on!!! |
SATURDAY: (meet conditions as always) set records!!!
1. SN
2. CLN AND JERK
3. CORE WORK.
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| Friday December 1 2006 |
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| heavy, heavy, front sqts |
friday:
rest day
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