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| Wednesday February 28 2007 |
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| talk about the food chain!!! |
wednesday:
1. sn pp+ ohs: 1+3 reps. work up to a med. heavy set. work on core strength in the bottom of the snatch. pause 1001 on each rep while pushing up hard on the bar. do 6 complete work sets.
2. sn power shrugs off blocks: 110%x5, 120%x5
3. cln power shrugs off blocks: 110%x5, 120%x5
4. reverse back extensions: 3 x 13
5. weighted sit ups x 50 total reps.
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| Tuesday February 27 2007 |
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| sage after a crossfit workout |
tuesday:
1. clean and jerk: joe mills style: 60%x1x5 on the minute, 65%x1x5 on the minute, 70%x1x5 on the minute. 75%x1, 78%x1, 80%x1, 83%x1, 85%x1. as in the snatch, no misses.
2. back sqt: work up to 80%x3x3
3. back extensions: 3 x 10 use weight.
4. elbow to knees abs: 100 reps.
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| Monday February 26 2007 |
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| nat and casey |
monday:
1. snatch: 60%x1x5 on the minute, 65%x1x5 on the minute, 70%x1x5 on the minute. 75%x1, 78%x1, 80%x1, 82%x1, 85%x1. no misses.
2. front sqt: work up to 80%x3x3
3. sn pp: 5 x 3 reps. heavy.
4. evil wheel ab work: 3 x 15
stretch and cold pool.
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| Sunday February 25 2007 |
rest day!!! 1 wk away from arnolds!!
2 wks away from jr nats.
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| Saturday February 24 2007 |
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| pulling under the bar
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Saturday
1. snatch: max for day
2. cln and jerk: max for day
3. fs: heavy single, no more than 5 sets to get there.
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| Friday February 23 2007 |
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| late moon
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rest day
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| Thursday February 22 2007 |
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| 2 brp's |
thursday
1. clns: 60%x3, 65%x2, 70%x2, 75%x2, (80%x1, 85%x1, 88%x1)3
2. cln deadlift: 120%x4, 125%x3x2
3. push press: 5 x 5 choose the weight. make last set heavy.
4. abs: your choice
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| Wednesday February 21 2007 |
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| big boy doing high pulls
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wednesday
1. front sqt: work up to 85%x3x10
2. sn pull: 100%x3x2
3. cln pull: 100%x3x2
4. abs: your choice
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| Tuesday February 20 2007 |
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| big girl pulling under!! |
tuesday
1. snatch doubles: 60%, 65%, 70%, 75%, 80% for 4 sets
2. sn pp: 5 x 5
3. sn deadlifts: 100%x5, 110%x4, 120%x3x2 sets.
4. abs
5. chins: 25 total
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| Monday February 19 2007 |
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| son beau and daughter sage
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1. back sqt: work up to 83%x3x10 sets.
2. clean shrugs: 118%x5, 123%x5, 128%x5
3. push press: 5 x 5
4. back and abs
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| Sunday February 18 2007 |
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| another beautiful pix of a mikes gym sunset!!! |
SUNDAY
a much needed rest day!! enjoy your day!!!
be with family, friends, significant others.....just have a great day!!!
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| Saturday February 17 2007 |
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| kolecki pulling under the bar!!! |
saturday
snatch: work up to 90%x1, 87%x1, 84%x2 80%x2x2
cln and jerk: max for the day!! last heavy cln and jerk max before arnolds
front sqt: heavy single....do this in 4-5 sets.
core: back and abs, your choice.
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| Friday February 16 2007 |
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| sunset at mikes gym!!! |
FRIDAY:
rest day!!! 2 wks from the arnold and 3 wks from the jr nats!!!
get ready to rumble!!!!
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| Thursday February 15 2007 |
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| 118 kg!!!! |
thursday
1. cln doubles: 60%, 65%, 70%, 75%, 80% for 3 sets, 85%
2. cln deadlift: 115%x4, 120%x3x2
3. push press: 5 x 5 choose the weight. make last set heavy.
4. abs: your choice
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| Wednesday February 14 2007 |
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| no jumping in weightlifting????? |
wednesday
1. front sqt: work up to 83%x3x10
2. sn pull: 105%x3x2
3. cln pull: 105%x3x2
4. abs: your choice
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| Tuesday February 13 2007 |
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| strong backs!!! |
tuesday:
1. hang snatch doubles using: 60%, 65%, 70% , 75% for 3 sets
2. rack jerks: workup to 85%x2x3 sets
3. sn deadlifts 110%x5, 115%x5x2
4. sldl: 87% of best clean x 5 x 3 sets.
5. abs
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| Monday February 12 2007 |
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| history wall at mikes gym |
monday
1. back sqt: work up to 81%x3x10 sets.
2. clean shrugs: 115%x5, 120%x5, 125%x5
3. push press: 5 x 5
4. back and abs
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| Sunday February 11 2007 |
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| cloud formation at mikes gym!!! |
sunday
go to church and rest. spend time with family!!!
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| Sunday February 11 2007 |
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| 56 kg lifter |
tuesday:
1. hang sn: doubles: 60%, 65%, 70% , 75% for 3 sets
2. rack jerks: workup to 86%x2x3 sets
3. sn pulls: 103%x5, 108%x5x2
4. sldl: 88% of best clean x 5 x 3 sets.
5. abs
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| Saturday February 10 2007 |
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| ivanchinco!! |
saturday
1. snatch: max for the day
2. cln and jerk: max for the day
3. back and abs
4. pool contrast
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| Friday February 9 2007 |
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| 0530 hrs at mikes gym!!!! moon setting!! |
Rest day!!!
enjoy!!
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| Thursday February 8 2007 |
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| the great one!!! |
thursday
1. cln +high hang cln: 1+1: work up to 80% for 3 sets.
2. snatch: 73%x2, 78%x2x2
3. cln pull: 100%x4, 105%x3x2
4. abs: your choice
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| Wednesday February 7 2007 |
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| casey getting butt kicked by little bro!!!! |
wednesday
1. front sqt: work up to 80%x3x10
2. sn pull: 100%x3x2
3. cln pull: 100%x3x2
4. abs: your choice
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| Tuesday February 6 2007 |
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| grady mac and his dad!!!! |
tuesday:
1. sn+high hang snatch: 1+2 using: 60%, 65%, 70% , 75% for 3 sets
2. rack jerks: workup to 83%x2x3 sets
3. sn pulls: 100%x5, 105%x5x2
4. sldl: 85% of best clean x 5 x 3 sets.
5. abs
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| Monday February 5 2007 |
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| maybe a new gmag!!! |
monday
1. back sqt: work up to 78%x3x10 sets.
2. clean shrugs: 110%x5, 115%x5, 120%x5
3. push press: 5 x 5
4. back and abs
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| Sunday February 4 2007 |
SUPER BOWL SUNDAY!!!!!!
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| Saturday February 3 2007 |
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| aimee |
saturday:
1. snatch: work up to 90%x1x2, 85%x1x2,
2. cln and jerk: work up to 90%x1, 85%x1x3
3. back and abs
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| Friday February 2 2007 |
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| 2 of my favorite people |
Friday:
rest day!!
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| Thursday February 1 2007 |
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| collin ito |
thursday:
1. front sqt: work up to 70%x3x10 sets
2. snatch shrugs: 110%x5, 115%x5, 120%x5
3. push press: 5 x 5
4. back ext x 10 x 3 sets use weight
5. evil wheel x 10 x 3
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