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WOD Archive - February 2006

Tuesday February 28 2006

Tuesday:

1. muscle snatch + ohs + sotts press: 1+1+4-5. you select the weights....no more than 5 sets.

2. snatch: work up to 60%x3x3

3. clean and jerk: work up to 70%x1x5

4. kb swings x 15 x 3

5. abs



Comments (0)

Monday February 27 2006

Monday: getting ready for the jr nats, pam am qualifers and meet on mar 5th in newport harbor, calif.

1. muscle snatch: 4 sets only, heavy single

2. snatch: warm up x 3, warm up x 2, warm up x 1. just like a meet. 70%x1, 75%x1x2

rest 10 min

3. cln and jerk: warm up x 2, wu x 1, 70%x1, 75%x1x2

rest 10 min

4. snatch: work up to 80%x1x3

5. front sqt: take off best clean: 70%x3, 75%x3, 80%x3x3

6. back and abs



Comments (0)

Sunday February 26 2006


Sunday!!

rest day!!

go to church, ride a harley!!



Comments (0)

Saturday February 25 2006

Saturday

i control all workouts today. for those that i cannot control---max in snatch, cln and jerk, front sqt!!

enjoy!!!



Comments (0)

Friday February 24 2006


friday:

off day!!

enjoy the day. try to contrast bath.....hot 2-3 min, cold 2-3 min. great for recovery!!



Comments (0)

Thursday February 23 2006

teenage daughters!!!!! oh my god!!!
Thursday:

1. snatch: 65%x1x5 on the minute. 70%x1x5 on the minute, 75%x1x5 on the minute. 80%x1, 85%x1, 88%x1, 90%x1, 92%x1

2. clean and jerk: work up to 80%x1x3

3. rdl: take off best clean, 80%x5, 85%x5, 90%x5

4. beach exercises




Comments (0)

Wednesday February 22 2006
wednesday
1. muscle snatch: max for the day, no more than 5 sets.

2. snatch lands: work up to 3 sets x 2 reps, fairly heavy.

3 power snatch: work up to 80%x2x4 of best power snatch. work on turnover and speed.

4. sn balance: work up to a heavy single, no more than 4 sets

5. rack jerk bnk: work for a heavy single! not max! -10 kg x 1x2

6. abs



Comments (0)

Tuesday February 21 2006
montana living

tuesday

1. clean and jerks: work up to 60%x2, 70%x1, 75%x1, 80%x1, 85%x1, 82%x1, 87%x1, 85%x1, 90%x1

2. front sqt: work up to 80%x3, 85%x3, 90%x3, 1, 85%x3, 80%x3

3. kb snatch + ohs + sotts press x 3 each arm x 4 sets--if you do not have a kb, use a db.

4. chins: 25 reps



Comments (36)

Monday February 20 2006
a steve gough pix from montana!!

monday:
1. muscle snatch: work up to a heavy single, not max

2. snatch: work up to 60%x3, , 65%x2, 70%x1, 75%x1. 80%x1, 85%x1, 82%x1, 87%x1, 85%x1, 90%x1

3. back sqt: work up to 85%x2x4 sets

4. beach exercises

5. back and abs---your choice.




Comments (0)

Sunday February 19 2006


SUNDAY

REST DAY!! GO TO CHURCH!!!

RIDE A HARLEY!!!



Comments (0)

Saturday February 18 2006


SATURDAY

1. snatch: work up to 70%x2, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1

2. cln and jerk: work up to 90%x1, 85%x1x2

3. front sqt: heavy single



Comments (1)

Friday February 17 2006

Friday

REST DAY!!!



Comments (0)

Thursday February 16 2006


Thursday: Feb 16, 06

1. snatch + ohs: work up to 60%x1+2x2, 65%x1+2, 70%x1+2, 75%x1+2, 80%x1+2x2, 70%x1+3x2

2. clean + fs +jerk: work up to 60%x1+2+1, 65%x1+2+1, 70%x1+2+1, 75%x1+2+1, 80%x1+1+1

3. rdl: take off best clean, 75%x5, 80%x5, 85%x5

4. beach exercises




Comments (0)

Wednesday February 15 2006

Feb 15, 06
wednesday
1. muscle snatch: max for the day, no more than 5 sets.

2. sn balance: work up to a heavy single,

3. fs+jerk: work up to 80% of best clean x 3+1, , 85% x 2+1x2, 90% x 2+1x3, 80%x2+1x2

4. abs



Comments (15)

Tuesday February 14 2006

February 14, 2006 (valentines day)
1. clean and jerks: work up to 60%x1+2, or 2+1 depending on weakness. if weakness is jerk, do 2 jerks, if clean do 2 cleans.
65%, 70%, 75%, 80%, 85% x 1cln and jerk only x 2 sets,

2. front sqt: work up to 80%x3, 85%x3, 90%x2, 1, 80%x3x2

3. kb snatch + ohs + sotts press x 3 each arm x 4 sets--if you do not have a kb, use a db.

4. chins: 25 reps



Comments (0)

Monday February 13 2006
1. muscle snatch: work up to a heavy single, not max

2. 2 pos snatch: work up to 60%, 65%, 70%, 75% for 2 sets. 80% for 1 set/

3. back sqt: work up to 85%x2x4 sets

4. sn pp: 5 x 5 med weight.

5. back and abs---your choice.

6. chins--25 total



Comments (1)

Sunday February 12 2006


SUNDAY:

REST DAY!!

HARLEY DAY!!

COMING BACK FROM CROSSFIT SEMINAR!!



Comments (0)

Saturday February 11 2006

saturday:

1. snatch

2. cln and jerk

3. front sqt

work up to heavy singles on all exercises. go how you feel, but make it like a competition. same warm ups, same warm up protocol.



Comments (0)

Friday February 10 2006


REST DAY!! I AM ON WAY TO THE CROSSFIT CERTIFICATION SEMINAR!



Comments (0)

Thursday February 9 2006
Thursday:

1. snatch + ohs: work up to 60%x1+2x2, 65%x1+2, 70%x1+2x3

2. clean + fs +jerk: work up to 60%x1+2+1, 65%x1+2+1, 70%x1+2+1 x 3

3. rdl: take off best clean 70%x5x2, 75%x5, 80%x5.

4. beach exercises.



Comments (0)

Wednesday February 8 2006

wednesday

1. muscle snatch: max for the day, no more than 5 sets.

2. sn balance: work up to a heavy single, not a max

3. rack jerks bnk: work up to a heavy single, go how you feel.

4. front sqt: work up to 80% of best clean x 3, 85% x 3, 90% x 3, 95%x1, 85%x3x2

5. abs



Comments (0)

Tuesday February 7 2006
tuesday:

1. clean and jerks: work up to 60%x1+2, or 2+1 depending on weakness. if weakness is jerk, do 2 jerks, if clean do 2 cleans.
65%, 70%, 75% for 3 sets

2. front sqt: work up to 80%x3, 85%x3x3

3. kb snatch + ohs + sotts press x 3 each arm x 4 sets--if you do not have a kb, use a db.

4. beach exercises: your choice

5. chins: 25 reps



Comments (0)

Monday February 6 2006
monday!! after contest week, but still getting ready for the pan am qualifiers and the jr nats.

1. muscle snatch: work up to a heavy single, not max

2. 3 pos snatch: work up to 60%, 65%, 70% for 3 sets

3. back sqt: work up to 80%x2x4 sets

4. sn pp: 5 x 5 light to med weight.

5. back and abs---your choice.

6. chins--25 total



Comments (1)

Sunday February 5 2006


SUPER BOW SUNDAY!!!

ENJOY THE DAY!!!



Comments (0)

Saturday February 4 2006
chinese shoes thru mark from n mu!!

saturday!!

MEET DAY!!!

LETS HAVE SOME FUN AND GET READY TO RUMBLE!!!!



Comments (0)

Friday February 3 2006


friday:

rest day!! get ready for the meet tomorrow.



Comments (1)

Thursday February 2 2006


thursday:

frest day!! get ready for the meet on saturday



Comments (39)

Wednesday February 1 2006

wednesday

1. snatch: work up to 65%x3, 70%x2, 75%x1x4

rest 10 m in

2. cln and jerk: work up to 65%x2, 70%x1, 75%x1x3

cold pool



Comments (3)