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WOD Archive - April 2007

Monday April 30 2007
gym in china
monday:
1. snatch: work up to 75%x1x5, 80%x1x5, 85%x1x5...these are on the minute. 87%x1, 89%x1, 91%x1, 93%x1, 95%x1 take as much time on the last 5 reps as you need.
2. rack jerks: work up to 90%x1x2
3. core training: back and ab



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Sunday April 29 2007
sunset at mikes gym
sunday


rest day!! enjoy!!



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Saturday April 28 2007
core strength!!!!

saturday:
meet conditions!!
snatch: work up to 85%x1, 88%x1, 90%x1. 90% is your max lift. 85% is considered your first attempt, 88% is your 2nd attempt. 90% is the 3rd attempt.

cj: same as snatch.

the idea is to create a meet!! use the 90% as a light meet.



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Friday April 27 2007
sunset!!!
rest day!!


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Thursday April 26 2007
a former pe student of mine. one of the best!!! now a us marine!!!
1. front sqt: work up to 80%x3x5, 85%x3x5
2. sn pp: 5 x 5 med to heavy wt. for last set.
3. chins: 25 total
4. abs: your call.



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Wednesday April 25 2007
very strong back!!!

wednesday:
1. cln+fs+jerk: 1+3+1. work up to 78% for 3 sets, 82% for 2 sets. 87%x1+2+1x1 set. take % off best cln and jerk.
2. muscle snatch: work to a med to heavy single.
3. reverse back extensions: 3 x 10 use a band and or db while doing these.
4. abs: your choice.



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Tuesday April 24 2007
my pe class running stadium stairs

tuesday:

1. back sqt: 83%x3x10
2. sn pull off 2"block: 105%x3, 115%x3x2
3. push press: 5x5 last set heavy.
4. abs



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Monday April 23 2007
young chinese lifter
monday:
1. snatch: work up to 73%x1x5, 78%x1x5, 83%x1x5...these are on the minute. 85%x1, 87%x1, 89%x1, 91%x1, 93%x1 take as much time on the last 5 reps as you need.
2. rack jerks: work up to 87%x1x5
3. core training: back and ab



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Sunday April 22 2007
from mikes gym
sunday


rest day: church, harley ride, family day!!!



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Saturday April 21 2007
milan hs
saturday

1. snatch: max for day
2. cln and jerk: max for day
3. fs: heavy single



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Friday April 20 2007
my students at rbvhs who choose to lift weights!!!

friday:

rest day!! enjoy



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Thursday April 19 2007
milan hs in indiana

1. front sqt: work up to 77%x3x5, 82%x3x5
2. sn pp: 5 x 5 med to heavy wt. for last set.
3. chins: 25 total
4. abs: your call.



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Wednesday April 18 2007
milan h.s. in indiana
wednesday:
1. cln+fs+jerk: 1+3+1. work up to 75% for 3 sets, 80% for 2 sets. 85%x1+2+1x1 set. take % off best cln and jerk.
2. muscle snatch: work to a med to heavy single.
3. reverse back extensions: 3 x 10 use a band and or db while doing these.
4. abs: your choice.



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Tuesday April 17 2007
good friends!!!


tuesday:

1. back sqt: 80%x3x10
2. sn pull off 2"block: 100%x3, 110%x3x2
3. push press: 5x5 last set heavy.
4. abs



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Monday April 16 2007
rugby at cal poly slo

monday:
1. snatch: work up to 70%x1x5, 75%x1x5, 80%x1x5...these are on the minute. 82%x1, 84%x1, 86%x1, 88%x1, 90%x1 take as much time on the last 5 reps as you need.
2. rack jerks: work up to 84%x2x3
3. core training: back and abs



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Sunday April 15 2007
WILD HOGS!!!
sunday:

rest day!!



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Saturday April 14 2007
T E A M W O R K!!!!! makes sense to me!!! hmmmm
saturday:

1. snatch: work up to 90%x1, 85%x1, 80%x2x2
2. cln and jerk: work up to 90%x1, 85%x1, 80%x1x3
3. core work: your call.



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Friday April 13 2007
rest day
friday:

rest day



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Thursday April 12 2007
tim swords and coach b
1. front sqt: work up to 75%x3x5, 80%x3x5
2. sn pp: 5 x 5 med to heavy wt. for last set.
3. chins: 20 total
4. abs: your call.



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Wednesday April 11 2007
the might bull and gang!!!
wednesday:
1. cln+fs+jerk: 1+3+1. work up to 70% for 3 sets, 80% for 2 sets. take % off best cln and jerk.
2. muscle snatch: work to a med to heavy single.
3. back extensions: 3 x 10
4. abs: your choice.



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Tuesday April 10 2007
2 master national champions!!!! eva t and bob strange!

tuesday:
1. back sqts: work up to 75%x3x10 sets
2. push press: 5 x 5 you decide the weight.
3. sn deadlift/rdl combo off 2" block: 90%x3, 95%x3, 100%x3



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Monday April 9 2007
its never too early to start!!
monday:
1. snatch: work up to 70%x2x5, 75%x2x5
2. rack jerks: work up to 80%x2x3
3. core training: back and abs



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Sunday April 8 2007
outside mikes gym!!!
enjoy the day!!! if you did all of young moser's workout, let me know how you feel and your results. i personally enjoy these type of workouts. they are short, intense, but in my opinion do not hurt the body nearly as much as volume work!! i personally watched moser snatch a very heavy wt. 140+ 2 days out from the jr nats. so it can be done, but one must train the body to do this style of training!!!


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Saturday April 7 2007
bench good mornings!!!

11am
Snatch -
90%x1, 95%x1, 100%x1
Snatch Pull-
105%x2, 105%x2, 105%x2
Back Squat
85%x2,90%x2,95%x1,95%x2


3pm
C&J
90%x1, 95%x1, 100%x1
Front Squat
85%x2,90%x2,95%x1




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Friday April 6 2007
stud coach!!!!

11am
Snatch
90%x1

12:30
C&J
90%X1

2pm
Snatch
90%X1

3:30pm
C&J
90%x1

5:30pm
Snatch
90%X1
C&J
90%X1

7:00pm
Back Squat -
80%x2, 85%x2, 90%x2, 90%x2



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Thursday April 5 2007
the lineup
Only one session today.





Snatch -

95%X1



Clean & jerk -

95%X1



Front Squat -

85%X2, 90%X2, 95%X2



Clean & Press -

60KgX4X4





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Wednesday April 4 2007
ms kara!!! mother of 3 boys!!!
tuesday


12:00pm



Snatch -

90%*1

C&J -

90%*1

Back Squat -

90%*2, 95%*2, 90%*2, 95%*2



4:00pm



Snatch -

100%*1

C&J

98%*1

Back Squat -

90%*2, 95%*2, 105%*2

Power Clean & Press -

60*4, 60*4, 60*4, 60*4



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Tuesday April 3 2007
explosive!!!!!

wednesday

11:00am

Snatch -

90% X 1



Snatch Pull -

90%x2, 95%x2, 100%x2,100%x1, 100%x2



Front Squat -

95%x2, 95%x1, 95%x1



Snatch + Snatch Press -

50KG x 4, 50X4, 50X4, 50X4





4:00pm

C&J -

90%X1, 90%X1, 95%X1



Clean Pull On 2" Block

90%X4, 90%X4, 90%X4, 90%X4



Speed Cleans -

60KGX4, 60X4, 60X4, 60X4








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Monday April 2 2007
cody wilkes at the arnolds

these workouts are for you to try this week if you can. they are the workouts of young james moser 105 jr world team member who lives in hawaii.

Monday
10am
Snatch -
90%*1
C&J -
90%*1
Back Squat -
85%*2

3pm
Snatch -
95%*1
C&J -
90%*1
Front Squat -
90%*2, 90%*2, 90%*2
Snatch & Snatch Press -
50kg*4, 50kg*4, 50kg *5, 50kg*4



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Sunday April 1 2007
looking outside at mikes gym at sunset!!!
SUNDAY

rest!!! go to church!!! ride a harley!!! spend valuable time with the family!!!!



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