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WOD Archive - June 2007

Saturday June 30 2007
evelyn and kong!!
saturday

1. snatch: max for the day

2. cln and jerk: max for the day

3. fs: heavy single.



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Friday June 29 2007
pool at mikes gym
rest day!!!


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Thursday June 28 2007
jerk balance start!
tuesday:

1. back sqt: work up to 83%x3x10 sets

2. push press: 5 x 5

3. kb swings: 3 x 10

4. crunchies: 100 reps



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Wednesday June 27 2007
62 yr old strongman and nd weightlifting buddy, kent.
wednesday

1. 2 pos cleans: 70%, 75%, 80% for 3 rounds

2. rack jerks bnk: work up to heavy single

3. clean deadlift + shrug: 110%x2, 115%x2, 120%x2

4. stretch, pool, ice.



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Tuesday June 26 2007
mike r and his buddy
1. front sqt: work up to 83%x3x10. use best cln for your max.

2. muscle snatch+sn balance: work up to max muscle snatch and then do a sn balance with it. no more than 5-6 total sets.

3. abs: your choice

4. chins: 25 total.



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Monday June 25 2007
leaving for a 4 wk, 7000 mile harley ride!!! will have computer and e access. check in frequently!!
1. 2 pos snatch: 70%, 75% , 80% for 3 rounds

2. sn pulls: 105%x3x2

3. sn pp: 5 x 5 med weight.

4. back extensions: 3 x 10

5. hanging leg raise: 25 total reps.



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Sunday June 24 2007
grady, carla, tommy macdonald!!!
sunday!!

rest day. harley trip begins on the 25th!!! monday!!!! yeah!!!! will have the computer with me. check in often!! i will have workouts of the day up and running along with notes from my trip!!!



Comments (6)

Saturday June 23 2007
shaughnessy and dad!!!
saturday:

1. snatch

2. cj

3. fs

max for the day. for those going to school age they will be doing openers.



Comments (2)

Friday June 22 2007
deck in front of mikes gym!!!
friday

rest day!!!



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Thursday June 21 2007
another cara's boy!!! all boys!!! love it!!!
thursday:

1. front sqt: work up to 80%x3x10. use best cln for your max.

2. muscle snatch+sn balance: work up to max muscle snatch and then do a sn balance with it. no more than 5-6 total sets.

3. abs: your choice

4. chins: 25 total.



Comments (9)

Wednesday June 20 2007
mikes gym pool
wednesday

1. 3 pos cleans: 65%, 70%, 75% for 3 rounds

2. rack jerks bnk: work up to heavy single

3. clean deadlift + shrug: 110%x2, 115%x2, 120%x2

4. stretch, pool, ice.



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Tuesday June 19 2007
dudes at the arnold
tuesday:

1. back sqt: work up to 80%x3x10 sets

2. push press: 5 x 5

3. kb swings: 3 x 10

4. crunchies: 100 reps



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Monday June 18 2007
this is cara's boy!!!
monday:

1. 3 pos snatch: 65%, 70%, 75% for 3 rounds

2. sn pulls: 100%x3x2

3. sn pp: 5 x 5 med weight.

4. back extensions: 3 x 10

5. hanging leg raise: 25 total reps.



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Sunday June 17 2007
who is the spotter?
sunday!!

HAPPY FATHERS DAY DADS!!!!

have fun day!!!



Comments (5)

Saturday June 16 2007
notre dame wt. room in the 60's
saturday

1. snatch: work up to max for day. 90%x1x3, 85%x1x3

2. cln and jerk: work up to max for day. 90%x1x3, 85%x1x3

3. core exercises.

4. pool, ice.



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Friday June 15 2007
the patch!!!
friday::

rest day!



Comments (3)

Thursday June 14 2007
goint to sicily!!
thursday

1. muscle snatch: max for the day.

2. snatch balance: work up to a heavy single.

3. rack jerk bnk: work up to a heavy single.

4. abs

note that today i give you the reigns. go how you feel. the muscle snatch is put in because i want to work turn-over. the sn balance should be up there in weight. i want my lifters to be able to sn balance more than they can snatch. so if you sn 100, your sn balance should be 10-20 kg more. the same philosophy is used in the rk jerks bnk. i want my athletes to be able to rk bnk with 10-20 kg more than they can jerk. confidence is the key here. building the ability to use more in training that i can in the actual lfits in these 2 exercises. when a lifter can do this his attitude is that he can do anything if they can get the bar in position!!! HAVE FUN!!!



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Wednesday June 13 2007
national champion, natalie woolfolk
wednesday;

1. front sqt: work up to 100% of best clean and do 3 reps with it. take it down to 90% of that weight and do 3 x 3.

2. back sqt: heavy single. what ever that is for the day. go up, hit the single, that is it.

3. push press: 5 x 5 med weight. work the dip for the jerk.



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Tuesday June 12 2007
aimee anaya
tuesday:

1. cln and jerk: work up to 85% x 1 x 2. if these feel good take 90% of that figure and work, 1, 1, 1. then take 85% of that initial figure and do 2 cleans and 1 jerk if weakness is cleans. if weakness is jerk do 1 clean and 2 jerks. do 3 sets of these.


2. rdl's: you control the weight and do 5 x 5.

3. abs. your choice.



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Monday June 11 2007
vardianian and fleschler
4th week of the cycle. this week is classical lifts mostly with a change in the structure of the week.

monday:

1. snatch: work up to 85% x 1x2. if you are successful and the weights feel good. take 90% of that weight and do 1, 1, 1. then take 85% of that initial weight and do, 2, 2, 2.

2. sn deadlifts: 100%x3, 110%x3, 115%x2. work positioning off the ground here.

3. sn pp: 4 x 4. med weight, work top position.

4. back and abs.



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Sunday June 10 2007
sunday!!


go to church day!!! have a great day!



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Saturday June 9 2007
usmc major dale!!!
saturday!!

meet conditions


1. snatch: 80%x1, 83%x1, 85%x1

2. cj: 80%x1, 83%x1, 85%x1

3. fs: heavy single



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Friday June 8 2007
sunset at mikes gym
friday


rest day!!



Comments (10)

Thursday June 7 2007
sage starting position
1. front sqt: work up to 73%x3, 78%x3, 82%x3, 87%x3x3
2. speed back squats: you choose the weight, but start around 50-55% for set no. 1.
here is how it goes:
a.. set one: do 5 reps in 5 sec,
b. set two: do 4 reps in 5 sec
c. set three: do 3 reps in 5 sec. you do this for 3 additional sets. explosive strength is what i am after.
3. push press: 5 x 5 med wt. staying tight at the top and holding it there for 1=2 sec.
4. stff leg deadlift (sldl): use light to med weight: 3 x 8.
5. abs: laying flat hands behind hed, bring knee's to elbows. 3 x 20



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Wednesday June 6 2007
wednesday

1. barski cleans: work up to 70%x3x6 sets.

2. rack jerks bnk: work a heavy single.

2. cln deadlifts for positioning: 105%x3, 115%x2

3. back and abs: your choice.



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Tuesday June 5 2007
day at mikes gym
uesday:

1. back sqt: 65%x5, 70%x5, 75%x5, 80%x5x4
2. front sqt: 65%x3, 75%x3x3
3. push press: 5 x 5 med
4. chins: 25 total



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Monday June 4 2007
big boy collin ito
MONDAY:

1.barski snatch: work up to 70%x3 x 5 sets. Barski's are all hang cleans 3 reps no straps. used to get a better 2nd pull!!! hard core exercise.
2. sn deadlift for positioning: 105%x3, 115%x2 (use straps but make the reps continous and slowly bring the bar down to 1" from the deck before starting the 2nd rep.
3. sn pp: 5 x 5 use med weight. practice staying tight at the top. make sure the reps are slow and controlled on the decent.
4. back and abs: your choice



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Sunday June 3 2007
sunday


rest day

go to church, ride a harley, enjoy the day!!!

support our troops!!!



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Sunday June 3 2007
sunday!!

rest day!!

enjoy the great day!!



Comments (22)

Saturday June 2 2007
lots of lifters at mikes gym on saturday!!
saturday

1. snatch: work up to a heavy single: then, take 90% of that weight x 1, take 85% of that heavy single x 1 x 3 sets

2. cln and jerk: work up to a heavy single: then, take 90% of that weight x 1, take 85% of that heavy single x 1 x 3 sets

3. recover.....pool, ice, stretch!!



Comments (8)

Friday June 1 2007
sage doing pull ups!!
friday:

rest day!!



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