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WOD Archive - September 2006

Saturday September 30 2006
erin doing what she does best----cooking!!!
!. snatch: work up to 90%x1x4

2. cln and jerk: work up to 85%x1x3, 90%x1

3. front sqt: heavy single



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Friday September 29 2006
looking west!!
rest day!!


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Thursday September 28 2006
ms erin okonek and new husband

THURSDAY:
CLN+JERK:70%x1X5, 75%x1X5, 80%x1X5 ALL ON THE MINUTE.
SN BALANCE: 3, 3, 2, 2, 1, 1, 1. WORK MED HARD
BODY BUILDING



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Wednesday September 27 2006

WEDNESDAY:
FS: 60%X5, 65%X5, 70%X5X2
BS: 75%X4, 80%X4x3,
SN PP: 5 X 5
KETTLEBELLS:
SWINGS X 10 X 3
PULLS X 10 X 3
SNATCH: 5 EA ARM X 3



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Tuesday September 26 2006
the old fashion sqt racks!! carla mac made these for her barn style workouts!!!


TUESDAY:
SNATCH: 70%X1X5, 75%X1X5, 80%X1X5 (ALL ON THE MINUTE)
RACK JERKS: WORK UP TO A MED SINGLE. NO MORE THAN 5 SETS.
BACK EXTENSION: 3 X 10 USE WEIGHT
EVIL WHEEL X 10 X 3



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Monday September 25 2006
the great bill march
MONDAY:
BACK SQT: 70%X6, 80%x6, 90%x3 ,95%X2
FS: 65%X5, 75%x4, 80%X4, 80%x4
PUSH PRESS: 5 X 5
CORE WORK: YOUR CHOICE




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Sunday September 24 2006
SUNSET AT THE COMPOUND!!
REST DAY!!

ENJOY WHAT WE HAVE IN THE GREAT USA!!!



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Saturday September 23 2006
THE LEGEND: TOMMY KONO AND FRIENDS!!

SATURDAY:
1. SNATCH
2. CLN AND JERK

MAX FOR THE DAY!!!



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Friday September 22 2006
AT THE BURGENER COMPOUND!!
REST DAY!!


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Thursday September 21 2006
THE GREAT JOE DUBE WITH USAW PRESIDENT DENIS SNETHEN!!
1. CLN+JERK:68%x1X5, 73%x1X5, 78%x1X5 ALL ON THE MINUTE.
2. SN BALANCE: 3, 3, 2, 2, 1, 1, 1. WORK MED HARD
3. BODY BUILDING



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Wednesday September 20 2006
THE BOSS AT THE BURGENER COMPOUND ENJOYS THE VIEW!!!
1. FS: 60%X5, 65%X5, 70%X5X2
2. BS: 65%X6, 75%X6, 80%X6, 80%X6
3. SN PP: 5 X 5
4. KETTLEBELLS:
A. SWINGS X 10 X 3
B. PULLS X 10 X 3
C. SNATCH: 5 EA ARM X 3



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Tuesday September 19 2006
105+ VICTORY STAND AT NATIONALS!!!
1. SNATCH: 63%X1X5, 73%X1X5, 78X1X5 (ALL ON THE MINUTE)
2. RACK JERKS: WORK UP TO A MED SINGLE. NO MORE THAN 5 SETS.
3. BACK EXTENSION: 3 X 10 USE WEIGHT
4. EVIL WHEEL X 10 X 3



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Monday September 18 2006
PETE KELLY IN THE JUMP PHASE!!
1. BACK SQT: 65%X8, 75%x6, 85%x4 ,90%X6
2. FS: 70%X5, 75%x4, 85%X3, 90%x3
3. PUSH PRESS: 5 X 5
4. CORE WORK: YOUR CHOICE



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Sunday September 17 2006
day is done!!!
sunday!!

rest day!!

enjoy family, friends!!

GO TO CHURCH!!



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Saturday September 16 2006
pete kelly!! what a great career pete had! we miss you pete!
saturday:

1. snatch: work up to a heavy single, -10 kgx1x2, -10 kgx1x2

2. cln and jerk: work up to 90%x1, 85%x1, 80%x1

3. stretch, pool



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Friday September 15 2006
from the mikes gym deck!!!
rest day!!


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Thursday September 14 2006
jim mosier team from hawaii
THURSDAY:
1. CLN+JERK:65%x1X5, 70%x1X5, 75%x1X5 ALL ON THE MINUTE.
2. SN PP+OHS: 1+3 X 5 SETS. WORK MED
3. BODY BUILDING



Comments (22)

Wednesday September 13 2006
the legendary jack hughes
WEDNESDAY:
1. FS: 60%X5, 65%X5, 70%X5X2
2. BS: 65%X8, 70%X8, 75%X8, 80%X8
3. SN PULLS: 100%X5x3
4. PP: 5 X 5
5. KETTLEBELLS:
A. SWINGS X 10 X 3
B. PULLS X 10 X 3
C. SNATCH: 5 EA ARM X 3



Comments (0)

Tuesday September 12 2006
casey and shane hammond
TUESDAY:
1. SNATCH: 65%X1X5, 70%X1X5, 75X1X5 (ALL ON THE MINUTE)
2. RACK JERKS: WORK UP TO A MED SINGLE. NO MORE THAN 5 SETS.
3. BACK EXTENSION: 3 X 10 USE WEIGHT
4. EVIL WHEEL X 10 X 3



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Monday September 11 2006
look at those shamrocks!!!!
MONDAY:
1. BACK SQT: 65%X8, 70%x8, 80%x6 ,85%X6
2. FS: 70%X5, 75%x5, 80%X5, 85%x5
3. CLN PULLS: 100%X5x3
4. PUSH PRESS: 5 X 5
5. CORE WORK: YOUR CHOICE




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Sunday September 10 2006
MIKES GYM WANNA BE!!! YEP...THIS IS WHAT I WANT MIKES GYM TO LOOK LIKE!!! thanks carla mac


Rest Day!!! Thank goodness!!!



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Saturday September 9 2006

SATURDAY:
1. SNATCH
2. CLN AND JERK
3. CORE WORK



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Friday September 8 2006
record board at otc


rest day!!! get ready for saturday!!



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Thursday September 7 2006
out to dinner at the otc!!!
THURSDAY:
1. CLN+JERK: WORK UP TO 65%x2, 70%x2, 75%x2, 80%x2x3,
2. SN PP+OHS: 1+3 X 5 SETS. WORK MED
3. BODY BUILDING



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Wednesday September 6 2006
son, casey b with mean face!!!
WEDNESDAY:
1. FS: 60%X5, 65%X5, 70%X5X2
2. BS: 60%X10, 70%X8, 75%X8, 80%X8
3. SN PULLS: 100%X5, 105%X5, 110%x5
4. SN PP: 5 X 5
5. KETTLEBELLS:
A. SWINGS X 10 X 3
B. PULLS X 10 X 3
C. SNATCH: 5 EA ARM X 3



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Tuesday September 5 2006
Boras!!! kelly lynch's coach....from Russia and club boras in kansas city, mo.
TUESDAY:
1. SNATCH: 65%X2, 70%X2, 75%X2, 80%X2X3
2. RACK JERKS BNK: WORK UP TO A HEAVY SINGLE.
3. BACK EXTENSION: 3 X 10 USE WEIGHT
4. EVIL WHEEL X 10 X 3



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Monday September 4 2006
proud parents!!!
MONDAY: labor day!!
1. BACK SQT: 65%X8, 70%x8, 80%x6 ,85%X6
2. FS: 60%X5, 70%X5, 75%x5, 80%X5
3. CLN PULLS: 100%X5, 105%x, 110%X5
4. PUSH PRESS: 5 X 5
5. CORE WORK: YOUR CHOICE



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Sunday September 3 2006
WEST WALKER RIVER
SUNDAY


REST DAY!!

enjoy the day!!



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Saturday September 2 2006
WORLD CHAMPION ROBIN GOAD
SATURDAY:
1. SNATCH
2. CLN AND JERK
3. CORE WORK



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Friday September 1 2006
sage and aimee

FRIDAY: MUCH NEEDED REST DAY!!



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