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| Friday August 31 2007 |
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| from the home gym in indiana!!! |
friday
1. bench press: 5 x 5
2. chins: 4 x 10
3. ab work.
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| Thursday August 30 2007 |
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| somewhere above the equator!!! |
thursday:
1. muscle sn+ohs+sotts press: 1+1+1 x 3-5 sets to warm up only. you select the wt.
2. pc+jerk: work up to 85% of best pwr cln and do 1+1 every 90 sec for 6 sets.
3. sn tech: 15-20 min x2 reps. work on speed, pull, technique.
4. sldl: 4 x 5
5. abs.
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| Wednesday August 29 2007 |
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| lead by example!!! |
wednesday:
1. front sqt: 75%x3, 80%x1, 75%x3, 85%x1, 75%x3, 90%x1, 75%x3, 93%x1, 75%x3
3. clean shrugs: 100%+30 kg x 5, +40 kg x 5, +45kg x 5
4. push press: 5 x 5
6. sldl: 5 x 5
7. core abs
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| Tuesday August 28 2007 |
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| cody and loyal companion. |
tuesday:
1. muscle snatch+ohs+sn balance: work light and work form
2. cleans: 65%x3, 70%x2, 75%x1, 75%x3, 80%x2, 85%x1, 80%x1, 85%x1, 88%x1
3. fs+jerk: work positioning coming out of the hole. 2 fs +1 jerk x 6 sets. you select the wt.
4. chins: 25 total
5. evil wheel: 3 x 1
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| Monday August 27 2007 |
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| from indiana!! |
1. warm up with dynamic range of motion 5 min.
2. snatch: 70%x2, 75%x1, 80%x1, 75%x1, 80%x1, 83%x1, 78%x1, 83%x1, 87%x1
3. back sqt: 85%x5x5
4. sn pp: 5 x 5 med weight, but work on push at the top.
5. back ext. with weight: 3 x 10
6. abs: your choice.
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| Sunday August 26 2007 |
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| josh everet |
sunday
go to church day!!!
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| Saturday August 25 2007 |
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| starting pos sand bags |
saturday
1. snatch: max for day
2. cln and jerk: max for the day
you lifted on friday so do not expect big numbers today!!
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| Friday August 24 2007 |
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| sand bag training |
friday
1. bench press: 5 x 5
2. deadlift: 5 x 3
3. box squats: 5 x 5
this is a strength day and one should go light to med in the bench, med to heavy in the deadlift, and light to med in the box sqt. use good form.
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| Thursday August 23 2007 |
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| getting ready!!!! |
thursday:
1. musch sn+ohs: max
2. pc+fs+jerk: 68%x1+3+1x2, 73%x1+3+1, 78%x1+3+1, 83%x1+3+1x4
3. sn tech: 15-20 min x2 reps. work on speed, pull, technique.
4. back extensions with wt. x 10 x 3 sets.
5. abs.
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| Wednesday August 22 2007 |
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| sage, overhead sqt |
wednesday:
1. muscle snatch+ohs: max
2. front sqt: 91%x3x10 using best clean %%.
3. clean shrugs: 100%+30 kg x 5, +40 kg x 5, +45kg x 5
4. push press: 5 x 5
6. sldl: 5 x 5
7. core abs
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| Tuesday August 21 2007 |
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| hard core workout!!! |
tuesday:
1. muscle snatch+ohs: max for day
2. cleans: (70%, 75%, 80%)3 all for doubles.
3. rack jerks bnk: max
4. chins: 25 total
5. evil wheel: 3 x 1
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| Monday August 20 2007 |
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| cody burgener and t-mac |
monday
1 muscle snatch+ohs: max. no more than 4 to 5 sets
2. snatch: (70%, 75%, 80%)3. all for doubles.
3. back sqt: 83%x5x5
4. sn pp: 5 x 5 med weight, but work on push at the top.
5. back ext. with weight: 3 x 10
6. abs: your choice.
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| Sunday August 19 2007 |
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| long legs on a 800 mtr sprinter!! |
sunday
enjoy the day!!!
my last off day until next weekend!! i start school on monday!!!!
students get ready!!
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| Saturday August 18 2007 |
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| 2 beauties at mikes gym!!! |
saturday
1. snatch: work up to a heavy single, -10 kg x 1 x 3
2. cln and jerk: same as snatch
3. fs: same as the snatch
4. reverse back ext: 3 x 10
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| Friday August 17 2007 |
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| aimee anaya and greg everett |
friday:
rest day!
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| Thursday August 16 2007 |
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| good quick extension! |
thursday:
1. musch sn+ohs: max
2. pc+fs+jerk: 65%x1+3+1x2, 70%x1+3+1, 75%x1+3+1, 80%x1+3+1x4
3. sn tech: 15-20 min x2 reps. work on speed, pull, technique.
4. back extensions with wt. x 10 x 3 sets.
5. abs.
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| Wednesday August 15 2007 |
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| sage burgener |
wednesday:
1. muscle snatch+ohs: max
2. front sqt: 88%x3x10 using best clean %%.
3. clean shrugs: 100%+25 kg x 5, +35 kg x 5, +40kg x 5
4. push press: 5 x 5
6. sldl: 5 x 5
7. core abs
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| Tuesday August 14 2007 |
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| jump phase!! |
tuesday:
1. muscle snatch+ohs: max for day
2. cleans: (70%, 75%, 78%)3 all for doubles.
3. rack jerks bnk: 3 sets x 2 your choice of wt.
4. rack jerks front: 3 sets x 2 your choice of weight. work tech on breathing here, keeping the dip straight and the drive straight.
5. chins: 25 total
6. evil wheel: 3 x 1
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| Monday August 13 2007 |
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| staying over the bar |
monday
1 muscle snatch+ohs: max. no more than 4 to 5 sets
2. snatch: (68%, 73%, 78%)3. all for doubles.
3. back sqt: 80%x5x5
4. sn pp: 5 x 5 med weight, but work on push at the top.
5. back ext. with weight: 3 x 10
6. abs: your choice.
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| Sunday August 12 2007 |
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| core strength!!!???? |
sunday
rest day!!
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| Saturday August 11 2007 |
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| not bad for a college strength coach!!!! |
saturday:
1. snatch: work up to 80-85%x1x5 sets
2. cj: same as snatch
3. back and abs
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| Friday August 10 2007 |
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| cody....hard core work!!!
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friday:
1. bench press: yep!!!! 5 x 5 we need to work more strength!!
2. back sqt: 60%x5, 65%x5, 70%x5, 75%x5, 80%x5 (tought workout)
3. pool, ice, stretch!!!
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| Thursday August 9 2007 |
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| start em young!!!! |
thursday:
1. musch sn+ohs: max
2. pwr cln+pj+jrk: 65%x1+1+1x2, 70%x1+1+1, 75%x1+1+1, 80%x1+1+1x4
3. sn tech: 15-20 min x2 reps. work on speed, pull, technique.
4. good mornings x 10 x 3 sets.
5. abs.
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| Wednesday August 8 2007 |
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| evelyn is pregnant and still lifting!!! hard core lady!! |
wednesday:
1. muscle snatch+ohs: max
2. front sqt: 85%x3x10 using best clean %%.
3. clean shrugs: 100%+20 kg x 5, +30 kg x 5, +35kg x 5
4. push press: 5 x 5
6. sldl: 5 x 5
7. core abs
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| Tuesday August 7 2007 |
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| getting ready for core work!!! |
tuesday:
1. muscle snatch+ohs: max for day
2. cleans: (65%, 70%, 75%)3 all for doubles.
3. rack jerks bnk: 3 sets x 2 your choice of wt.
4. rack jerks front: 3 sets x 2 your choice of weight. work tech on breathing here, keeping the dip straight and the drive straight.
5. chins: 25 total
6. evil wheel: 3 x 10
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| Monday August 6 2007 |
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| hard work today |
monday
1 muscle snatch+ohs: max. no more than 4 to 5 sets
2. snatch: (65%, 70%, 75%)3. all for doubles.
3. back sqt: 78%x5x5
4. sn pp: 5 x 5 med weight, but work on push at the top.
5. back ext. with weight: 3 x 10
6. abs: your choice.
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| Sunday August 5 2007 |
sunday
rest day
go to church!! be thankful!!
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| Saturday August 4 2007 |
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| seminar in seattle |
saturday
1. snatch: max for day
2. cln and jerk: max for the day
3. fs: 75%x3, 80%x2. 85%x1, 90%x1x3
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| Friday August 3 2007 |
friday:
rest day
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| Thursday August 2 2007 |
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| shaughnessy in italy!!! |
thursday
1. snatch: work up to 70%x2x10
2. cln and jerk: work up to 70%x1+2 if jerk is weakness, 2+1 if clean is weakness. perform 6 sets with this weight.
3. back sqt: 75%x5x5
4. back and abs: your choice.
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| Wednesday August 1 2007 |
wednesday:
1. muscle sn: max
2. pwr sn+ohs: % taken off best pwr sn: 70%x3+3, 75%x2+3, 80%x1+3, 85%x1+3x2
3. rack jerks bnk: heavy single
4. sldl (stiff leg deadlift) we have not done these in a while so i am going to allow you to control your weight. do 5 x 5, but be careful with making the posterior chain sore for the workouts the next few days.
5. eveil wheel: 3 x 10.
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