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| Monday December 31 2007 |
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| sign in at mikes gym!!! |
Monday December 31 2007
1. back sqt: work up to 85%x5x5
2. military press+push press: 5 x 5 if and when you fail with the military press move on to the push press using as much wt. as you can handle.
3. abs: your call
4. chins: 25 total.
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| Sunday December 30 2007 |
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| blake did this workout easy!!!! |
sunday
rest day:
go to church
ride a harley
MY FAMILY IS ALL HOME!!!!
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| Saturday December 29 2007 |
SATURDAY!!
1. fs: heavy single
rest 15 min
2. snatch: heavy single
rest 15 min
3. cj: heavy single
rest 15 min
4. fs: heavy single.
make sure that you do not perform too many sets. on the fs on exercise 1 maybe 5 total sets including warm ups. on the exercise no. 4 fs maybe 2 or max 3 sets.
fun workout. watch out you may set a couple or records here.
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| Friday December 28 2007 |
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| baseball player scott!!! |
FRIDAY
REST DAY!!!
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| Thursday December 27 2007 |
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| TOUGH WORKOUT BY COACH ORD!! |
THURSDAY
1. pwr snatch+ohs+hang snatch+snatch: 1+1+1+1 x 6 sets. you select the weight!!!
2. pwr cln+fs+hang cln+clean+jerk: all for 1's x 6 sets. you select the weight.
3. back and abs your choice.
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| Wednesday December 26 2007 |
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| GETTING READY FOR A TOUGH WORKOUT! |
wednesday:
1. front sqt: work up to 85%x3x5 of best clean
2. sn pp: 5 x 5 work that active shoulder!!
3. box jumps x 15 total.
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| Tuesday December 25 2007 |
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| bro and sis want to wish you a MERRY XMAS!!! |
CHRISTMAS DAY!!!
ALL OF MY FAMILY IS HOME!!! GOT TO LOVE IT!!!
EVERYONE HAVE A VERY MERRY XMAS!!!
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| Monday December 24 2007 |
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| bar line up on sat at mikes gym |
christmas eve!! wk 4 of this cycle. this will be a back off week of sorts.
Monday December 24 2007
1. back sqt: work up to 83%x5x3, 85%x5x2
2. military press+push press: 5 x 5 if and when you fail with the military press move on to the push press using as much wt. as you can handle.
3. abs: your call
4. chins: 25 total.
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| Sunday December 23 2007 |
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| pete kelly shows the transition! |
sunday:
rest day!!
casey comes home today!!! now i have all my children here for xmas with natalie coming in on the 26th!!!
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| Saturday December 22 2007 |
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| tire flips and jump thru's |
saturday:
1. snatch: 70%x1x5, 75%x1x5, 80x1x5. these are all on the minute.
2. cj: 70%x1x5, 75%x1x5, 80%x1x5 all on the minute.
3. fs: work up to a heavy single. -10 kg x 2, -15 kg x 3 x 3
4. core work.
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| Friday December 21 2007 |
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| view from mikes gym! |
friday:
beau and blake graduate from bootcamp today!!! they will be home this evening!!! yeah!
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| Thursday December 20 2007 |
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| end of first pull to the transition!! |
thursday
1.cj tech: work up to 75%x1+2 jerks x10 sets
2. snatch tech: work up to 65%x2 x 6 sets
3. box jumps: 15 total jumps
4. body building and or core work!!
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| Wednesday December 19 2007 |
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| driving under the jerk!!! |
wednesday:
1. front sqt: work up to 81%x5x5 of best clean
2. sn pull: 95%x5, 100%x5.
3. sn deadlift: 100%+15 kg x 3, 100%+25 kg x 3
4. sn pp: 5 x 5 work that active shoulder!!
5. box jumps x 15 total.
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| Tuesday December 18 2007 |
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| height adjustment on blocks |
tuesday
1.2 pos snatch tech: work up to 73%x2x10 sets
2. 2 pos cln and jerk tech: work up to 68%x1+2 x 4 sets
3. box jumps: 3 sets of 5 jumps
4. basic body building
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| Monday December 17 2007 |
Monday December 17 2007
this is the 3rd week of the strength cycle. 1-3 wks before we change.
1. back sqt: work up to 81%x5x3, 83%x5x2
2. cln pulls 95%x5, 100%x5
3. clean deadlift shrug: 100%+20kg x 5, 100%+30kg x 4.
4. military press: 5 x 5
5. abs: your call
6. chins: 25 total.
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| Sunday December 16 2007 |
sunday:
enjoy the day!!!
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| Saturday December 15 2007 |
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| nick has hops |
saturday:
1. snatch: 65%x1x5, 70%x1x5, 75%x1x5
2. cj: 65%x1x5, 70%x1x5, 75%x1x5
3. fs: work up to a heavy single. -10 kg x 2, -15 kg x 3 x 3
4. core work.
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| Friday December 14 2007 |
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| sage and tommy mac |
friday
rest day
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| Thursday December 13 2007 |
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| sage's buddy's!!! |
thursday
1.cj tech: work up to 73%x2x10 sets
2. snatch tech: work up to 68%x2 x 6 sets
3. box jumps: 15 total jumps
4. choose any other exercises that you might want to use to build your body. do not be afraid of doing some dumbell benches or inclines along with chin ups and or upright rows. basic arm work can be used as well. basic body building movements that will build you up without tearing you down.
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| Wednesday December 12 2007 |
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| 2 great ones!!! |
wednesday:
1. front sqt: work up to 78%x5x5 of best clean
2. sn pull: 90%x5, 95%x5, 100%x5.
3. sn deadlift: 100%+10 kg x 5, 100%+20kgx 5
4. sn pp: 5 x 5
5. core strengthening: your choice.
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| Tuesday December 11 2007 |
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| get ready!!! |
tuesday
1. snatch tech: work up to 73%x2x10 sets
2. cln and jerk tech: work up to 68%x1+2 x 4 sets
3. box jumps: 3 sets of 5 jumps
4. choose any other exercises that you might want to use to build your body. do not be afraid of doing some dumbell benches or inclines along with chin ups and or upright rows. basic arm work can be used as well. basic body building movements that will build you up without tearing you down.
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| Monday December 10 2007 |
monday
1. back sqt: work up to 81%x5x5
2. cln pulls: 90%x5, 95%x5, 100%x5
3. clean deadlift shrug: 110%x5, 110%+20 kg x 5
4. push press: 5 x 5 go as heavy as you can.
5. sit ups x 100 total reps
6. chins: 25 total.
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| Sunday December 9 2007 |
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| nice speed!!! |
sunday
rest day!!! go to church! ride a harley!!!
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| Saturday December 8 2007 |
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| check the pvc pipe angle!!! |
saturday:
1. snatch: on the minute: 60%x1x5, 65%x1x5, 70%x1x5
2. cln and jerk: on the minute: 60%x1x5 , 65%x1x5, 70%x1x5
3. pool time!!!
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| Friday December 7 2007 |
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| overhead sqts |
friday:
rest day!!! have a great one.
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| Thursday December 6 2007 |
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| i have some mikes gym shirts left. $25 includes tax and shipping. drop a note if interested. blue, red, gold. sleeveless, tee. |
thursday
1.cj tech: work up to 70%x2x10 sets
2. snatch tech: work up to 65%x2 x 6 sets
3. choose any other exercises that you might want to use to build your body. do not be afraid of doing some dumbell benches or inclines along with chin ups and or upright rows. basic arm work can be used as well. basic body building movements that will build you up without tearing you down.
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| Wednesday December 5 2007 |
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| lakeysha!!!! |
wednesday:
1. front sqt: work up to 75%x5x5 of best clean
2. cln pull: 90%x5, 95%x5, 100%x5.
3. cln deadlift: 100%+10 kg x 5, 100%+20kgx 5x2.
4. sn pp: 5 x 5
5. core strengthening: your choice.
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| Tuesday December 4 2007 |
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| the great olympic press!!!! |
tuesday
1. snatch tech: work up to 70%x2x10 sets
2. cln and jerk tech: work up to 65%x1+2 x 4 sets
3. choose any other exercises that you might want to use to build your body. do not be afraid of doing some dumbell benches or inclines along with chin ups and or upright rows. basic arm work can be used as well. basic body building movements that will build you up without tearing you down.
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| Monday December 3 2007 |
monday
1. back sqt: work up to 78%x5x5
2. clean deadlift shrug: 105%x3, 110%x3, 110%+20 kg x 3 x 2
3. push press: 5 x 5 go as heavy as you can.
4. sit ups x 100 total reps
5. chins: 25 total.
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| Sunday December 2 2007 |
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| going for it!! |
sunday:
rest day!! end of wk 1 of strength cycle.
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| Saturday December 1 2007 |
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| kolecki |
saturday
1. back sqt: 70%x5, 75%x5, 80%x5x3
2. clean deadlifts on blocks: 100% of clean x 5, +20 kg x 5, +10 kg x 5, +10 kg x 5 x 2
3. bench press: 5 x 5. yep!!! can you believe this?
4. body building
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