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WOD Archive - August 2007

Friday August 31 2007
from the home gym in indiana!!!
friday

1. bench press: 5 x 5

2. chins: 4 x 10

3. ab work.




Comments (5)

Thursday August 30 2007
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.



Comments (0)

Wednesday August 29 2007
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



Comments (0)

Tuesday August 28 2007
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



Comments (0)

Monday August 27 2007
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.



Comments (0)

Sunday August 26 2007
josh everet
sunday

go to church day!!!



Comments (0)

Saturday August 25 2007
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!!



Comments (0)

Friday August 24 2007
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.



Comments (0)

Thursday August 23 2007
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.



Comments (0)

Wednesday August 22 2007
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



Comments (13)

Tuesday August 21 2007
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



Comments (0)

Monday August 20 2007
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.



Comments (0)

Sunday August 19 2007
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!!



Comments (0)

Saturday August 18 2007
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



Comments (0)

Friday August 17 2007
aimee anaya and greg everett
friday:

rest day!



Comments (0)

Thursday August 16 2007
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.



Comments (0)

Wednesday August 15 2007
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



Comments (0)

Tuesday August 14 2007
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



Comments (0)

Monday August 13 2007
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.



Comments (0)

Sunday August 12 2007
core strength!!!????
sunday

rest day!!



Comments (0)

Saturday August 11 2007
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



Comments (0)

Friday August 10 2007
cody....hard core work!!!
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!!!



Comments (0)

Thursday August 9 2007
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.



Comments (0)

Wednesday August 8 2007
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



Comments (0)

Tuesday August 7 2007
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



Comments (0)

Monday August 6 2007
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.



Comments (0)

Sunday August 5 2007
sunday


rest day

go to church!! be thankful!!



Comments (0)

Saturday August 4 2007
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



Comments (0)

Friday August 3 2007
friday:

rest day



Comments (0)

Thursday August 2 2007
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.



Comments (0)

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.



Comments (0)