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| Wednesday May 31 2006 |
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| i like this exercise!! |
1. front sqt: 73%x3x10 every 90 sec
2. snatch pull/rdl combo: 95%x5, 100%x5, 105%x5x2
3. db bench press: 5 x 5, med heavy . wt.
4. kb snatch+ohs+sotts presses: 5+5+5 x 5 sets
5. kb swings x 15 x 3 sets
6. abs: your choice
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| Tuesday May 30 2006 |
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| casey 220 jerk |
1. 2 pos snatch: work up to 65%x2, 70%x2, 75%x2x3
2. snatch balance: you should be able to do your best snatch in this exercise. work up to that weight or even more on the last set. 3, 2, 1, 1, 1, 1.
3. sn pp: 5, 4, 3, 2,
4. chins: 25 total.
5. back extensions: 3 x 10 use weight
6. ab exercises--your choice
7. beach exercises.
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| Monday May 29 2006 |
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| casey 177 snatch |
1. back sqt: 73%x3x10 every 90 sec
2. clean pull/rdl combo: 93%x5, 98%x5, 105%x5x2
3. push press: 5 x 5, med. wt.
4. reverse back ext: 3 x 10
5. elbows to knees: 3 x 15
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| Sunday May 28 2006 |
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| daughter and son!! |
go to the hideout on the harley and enjoy the day!!
spend time with the wife and kids!!
thank God you are free to pursue whatever may be your dreams!!!
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| Saturday May 27 2006 |
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| first pull |
work up to max for the day in the snatch, cln and jerk, front sqt.
then, ice, pool, massage.....ANYTHING that will help you recover!!
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| Friday May 26 2006 |
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| enjoy the day!! |
rest day!!
rest up for saturday's workout!!
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| Thursday May 25 2006 |
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| my newest lifter!!! |
1. 3 pos clean: work up to 60%x3, 65%x3, 70%x3x3
2. fs+jerk: work up to 75%x2+1, 78%x2+1, 80%x1+1, 83%x1+1, 85%x1+1
3. pp: 5 x 5 medium weight.
4. back extensions: 3 x 10 use weight
5. ab exercises--your choice
6. beach exercises: your choic
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| Wednesday May 24 2006 |
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| no 2 son, beau, and dad!!! |
1. front sqt: 70%x3x10 every 90 sec
2. snatch pull/rdl combo: 90%x5, 95%x5, 100%x5x2
3. db bench press: 5 x 5, med. wt.
4. reverse back ext: 3 x 10
5. elbows to knees: 3 x 15
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| Tuesday May 23 2006 |
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| the great bill starr |
1. 3 pos snatch: work up to 60%x3, 65%x3, 70%x3x3
2. sn pp+ohs: 1+3 x 5 sets. work up to a med to heavy set on the last set.
3. sn pp: 5 x 5 medium weight.
4. back extensions: 3 x 10 use weight
5. ab exercises--your choice
6. beach exercises: your choice.
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| Monday May 22 2006 |
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| the great rigert |
1. back sqt: 70%x3x10 every 90 sec
2. clean pull/rdl combo: 90%x5, 95%x5, 100%x5x2
3. push press: 5 x 5, med. wt.
4. reverse back ext: 3 x 10
5. elbows to knees: 3 x 15
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| Sunday May 21 2006 |
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| crossfit group!!! |
lwc championships in newport harbor, calif.
looking for many personal records!!
PLUS.....HAPPY BIRTHDAY TO MY NO. 2 SON BEAU BURGENER!!! 21 YRS OLD!!
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| Saturday May 20 2006 |
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| son cody and squeeze savannah |
rest day!!
get ready for meet on sunday!!
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| Friday May 19 2006 |
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rest day!!
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| Thursday May 18 2006 |
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| low, low snatch |
1. snatch: use normal warm up x 3, x 2, x 1, i will control...no more than 3-5 sets, light.
2. cln and jerk: same as above
3. light back and abs
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| Wednesday May 17 2006 |
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| great vertical!! |
1. clean and jerk: work up to 85%x1x3
2. power snatch + ohs: work up to 60%x1+3x2, 65%x1+2, 70%x1+2, 75%x1+2x2
3. snatch: work up to 70%x1, 75%x1, 80%x1
4. kb swings x 15 x 3
5. abs
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| Tuesday May 16 2006 |
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| The great Dimas!! |
1. snatch: work up to 85%x1x3, 80%x1x2, 75%x1x2
2. cln and jerk: work up to 80%x1x3
3. front sqt: work up to 80%x3x3
4. back and abs, your choice
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| Monday May 15 2006 |
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| great position!! |
get ready for the contest on sunday, 21 may!!
1. snatch: 3, 2, 1, working up to openers!
2. cln and jerk: 2, 2, 1, work up to openers
3. heavy single in front sqt:
4. back and abs
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| Sunday May 14 2006 |
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| This lady is MY WIFE!!! She is also the Mother of my Children!!! What an awesome human being!!! |
HAPPY MOTHERS DAY!!! LOVE YOUR MOM'S AND CELEBRATE THEIR DAY!!
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| Saturday May 13 2006 |
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| Olympic Weightlifters have turned the corner!!! |
Saturday:
1. snatch: work up to openers for next weeks meet.
2. cln+jerk: work up to openers
3. front sqt: heavy single.
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| Friday May 12 2006 |
Friday:
rest day!!
enjoy the day!!
i will be at the crossfit certification in santa cruz, ca.
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| Thursday May 11 2006 |
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| The Kettlebell!!!! Alexev used the kb to do functional training movements as well as warming up before hard core training!!! |
Thursday:
1. power snatch +ohs: work up to 75% of bes ps x 2+1 ohs x 5 sets
2. power clean + pp + pj: 2+1+1 x 85% x best pp. x 5 sets
3. snatch power shrugs off blocks: 100% x 5, 110%x4, 120% x 3
4. back ext x 10 x 3 with weight.
5. abs: your choice
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| Wednesday May 10 2006 |
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| isaac Berger!!! One of the great ones!!! |
Wed.
1. sn pp+ ohs: work up to a heavy pp+ohs. no more than 6-7 total sets.
2. rack jerks bnk: work up to a heavy rack jerk. near max. no more than 6 sets.
3. kb swings x 10 x 3
4. kb sn + ohs +sotts press: 5+5+5 x 5 sets.
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| Tuesday May 9 2006 |
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Tuesday:
1. clean and jerk: work up to 70%x2, 75%x2, 80%x1x4
2. back sqt: work up to 80%x2, 85%x2, 90%x1, 85%x3, 80%x3
3. clean shrugs off blocks: work up to 100%x5, 110%x4, 120%x3
4. muscle clean + press: 5 sets x 2-3 reps, medium wt
. 5. reverse back extension under load: 3 x 10
6. abs
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| Monday May 8 2006 |
1. snatch: work up to 80% x 2 x 5
2, front sqt: work up to a heavy single, then a medium heavy x 3
3. sn pulls: work up to 90% x 3, 95%x2, 100%x2. work on form
4. sn pp: 5 x 3 reps medium 5. back extensions x 10 x 2
6. abs: your choice
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| Sunday May 7 2006 |
Sunday
REST FOR THE DAY!! ENJOY THIS WORLD!!!
ENJOY YOUR FAMILY!!! ENJOY YOUR FRIENDS!!!
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| Saturday May 6 2006 |
Saturday
!. snatch: max for the day
2. cln and jerk: max for the day
3. front sqt: heavy single
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| Friday May 5 2006 |
Friday 5 may
rest day!!! yeah!!! have some fun!!!
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| Thursday May 4 2006 |
thursday 4 may
1. cln and jerk: work up to 70%x2x2, 75%x2x4
2. sn balances: warm up to 70%x3, 75%x2, 80%x1x3
3. beach exercises of choice.
4. back and abs: your choice but you must work them!!
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| Wednesday May 3 2006 |
Wednesday 3 may
1. back sqt: work up to 75%x2x10 sets
2. clean deadlifts/rdl combo: work positioning only. work up to 113%x3. 117%x3, 123%x2 on each rep return to 1"from ground and repeat. use straps and work on proper back positioning.
3. pp: 6 x 4 light to med wt.
4. elbow to the knees sit ups: 60 total.
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| Tuesday May 2 2006 |
Tuesday, may 2, 06
1. snatch: work up to 60%x2x3, 65%x2x2, 70%x2x5
2. rack jerks bnk: take off best clean: 60%x3, 70%x2, 75%x1, 80%x1x4
3. beach exercises: your choice but at least 3 exercises.
4. back and abs---your choice but you must work them
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| Monday May 1 2006 |
1. front sqt: work up to 85%x3x10 use best clean weight!! Very important
2. snatch deadlifts/rdl combo: bring bar to mid thigh, drive knees forward, stand tall: slow movement. work position. work up to 110%x3, 115%x3, 119%x3
3. sn pp: 5 x4 light 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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