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WOD Archive - November 2007

Friday November 30 2007
rbv student warm ups with pvc pipe!!
friday:

rest day!



Comments (0)

Thursday November 29 2007
coach tim swords at rbvhs

thursday:

1. cln and jerk tech: work up to 70%x2x10 sets

2. snatch tech: work up to 65-70%x2x5

3. stiff leg deadlift: 5 x 5 med wt.

4. body building



Comments (0)

Wednesday November 28 2007
rbv wt. room
wednesday

1. front sqt: 80% of best clean x 3 x 5 sets

2. sn deadlift shrugs: 100% x 3, 110%x3, 115%x3x2

3. sn push press: 5 x 5 work up to a heavy set of 5.

4. chins: 25 total

5. sit ups: knees to elbows: 100 reps total





Comments (1)

Tuesday November 27 2007
look at these soon to be sister in laws

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. body building





Comments (0)

Monday November 26 2007
plyometric drills with what you have
monday: we are moving into a strength cycle for approximately 4-6 wks.

1. back sqt: work up to 75%x5x5

2. clean deadlift shrug: 100% of best clean x 3, 105%x3, 110%x3x2

3. push press: 5 x 5 go as heavy as you can.

4. sit ups x 100 total reps

5. chins: 25 total.



Comments (17)

Sunday November 25 2007
rest day house
sunday:

rest day!!



Comments (0)

Saturday November 24 2007
good luck sage!!! in canada for school age meet vs canada.
saturday

1. snatch: openers for am open

2. cj: openers for am open

3. fs: heavy single



Comments (0)

Friday November 23 2007
4 wks to go for son beau!!!
if you did not get to train on thanks giving day then do thur workout today. if you did workout on turkey day then take today off!!!


Comments (0)

Thursday November 22 2007
have a great thanksgiving
early am training at mikes gym or before your big turkey day.

1. fs: heavy single

2. snatch: work up to 80%x1, 85%x1, 90%x1

3. cln and jerk: work up to 80%x1, 85%x1, 90%x1

4. fs: medium single

5. core work.




Comments (0)

Wednesday November 21 2007
cody is home for thanksgiving
wednesday:

1. fs: 100%x1 use best clean

2. pwr snatch: 70%x1x5

3. pwr cln+jerk: 70%x1x5

4. back and abs



Comments (8)

Tuesday November 20 2007
olympic bars at mikes gym
tuesday

1. cln and jerk: work up to 80%x1, 70%x1, 83%x1, 73%x1, 85%x1, 75%x1, 88%x1, 75%x1

2. fs: heavy single in 3 sets max. you are already warmed up by the cj so go for a good one.

3. back and abs: your choice





Comments (40)

Monday November 19 2007
mike gray going to japan
monday:

1. fs: work to a heavy single in 4 - 5 reps or less

2. snatch: (75%x1, 80%x1, 85%x1)3

rest 15 min if you can

3. rack jerks: heavy single

rest 15 min if you can

4. fs: work to a heavy single in 2-3 reps

5. core work



Comments (0)

Sunday November 18 2007
beautiful view!!!
sunday!!!

rest day

take the day and spend with the family!!!



Comments (0)

Saturday November 17 2007
ETHEN!!!!!
saturday

1. snatch: max for day

rest 15-30 min

2. cln and jerk: max for day

rest 15-30 min

3. fs: heavy single

4. pool plunge in cold, cold, cold water.

recover




Comments (9)

Friday November 16 2007
casey b and sage b
friday:

always a rest day





Comments (0)

Thursday November 15 2007
easy storage of plates

thursday:

1. snatch: (75%x1, 80%x1, 85%x1)3

2. cln and jerk: 70%x1, 75%x1x3

3. fs: heavy single in 3 reps

4. core



Comments (0)

Wednesday November 14 2007
casey pulling his body down under the bar
wednesday:

1. fs: 100%x1 use best clean

2. pwr snatch: 70%x1x5

3. pwr cln+jerk: 70%x1x5

4. back and abs



Comments (2)

Tuesday November 13 2007
sage concentration
tuesday

1. fs: 90% of best clean x 1.

2. cln and jerk: 73%x1, 78%x1, 83%x1x3

rest 15 min if you can

3. snatch: 70%x1x5

4. core training



Comments (0)

Monday November 12 2007
airborne into notre dame stadium!!

monday:

1. fs: work to a heavy single in 4 - 5 reps or less

2. snatch: 75%x1, 80%x1, 85%x1x4

rest 15 min if you can

3. rack jerks: med heavy single

rest 15 min if you can

4. fs: work to a heavy single in 2-3 reps

5. core work



Comments (7)

Sunday November 11 2007
summer rental???? sweeeeet!!! i smell a harley ride!
sunday!

rest day!!! have a fun day!



Comments (0)

Saturday November 10 2007
wildfire shot
saturday

1. snatch: work up to 90%x1, 85%x1, 80%x1x3

2. cj: work up to 90%x1, 85%x1, 80%x1x3

3. fs: heavy single



Comments (0)

Friday November 9 2007
sequence shot
friday

rest day



Comments (21)

Thursday November 8 2007
sat at mikes
thursday:

1. snatch: 70%x1, 75%x1, 80%x1, 85%x1x3

2. cln and jerk: 70%x1, 75%x1, 80%x1, 85%x1x2

3. fs: heavy single in 3 reps

4. core



Comments (0)

Wednesday November 7 2007
sage burgener
wednesday:

1. fs: 95%x1 use best clean

2. pwr snatch: 70%x1x5

3. pwr cln+jerk: 70%x1x5

4. fs: heavy single in 2-3 sets.



Comments (0)

Tuesday November 6 2007
my ladies
tuesday

1. fs: 90% of best clean x 1.

2. cln and jerk: 70%x1, 75%x1, 80%x1x3

3. snatch: 70%x1x5

4. core training



Comments (12)

Monday November 5 2007
sat at mikes gym
monday:

1. fs: work to a heavy single in 4 - 5 reps or less

2. snatch: 70%x1, 75%x1, 80%x1x4

3. rack jerks: med single

4. fs: work to a heavy single in 2-3 reps

5. core work



Comments (0)

Sunday November 4 2007
the mikes gym recovery pool!
sunday:

rest day! spend time with the family and appreciate how lucky we are to be here!!!



Comments (0)

Saturday November 3 2007
the send off toast!!!
saturday:

1. snatch: max for the day

2. cj: max for the day

3. fs: heavy single, 90% of that heavy single x 2 x 2.



Comments (1)

Friday November 2 2007
daddy grady and son ---T-MAC!!
friday:

rest day!!!

spend time recovering for saturday.



Comments (0)

Thursday November 1 2007
rob e from fit in los altos, ca.
thursday

1. fs: work up to 85%x1 of best fs

2. cln and jerk: 65%x1x5, 70%x1x5, 75%x1x5 all of these are on the minute. , 80%x1, 83%x1, 85%x1, 87%x1, 90%x1

2. front sqt: work up to 95% of best cln x 2 x 2

3. abs: your choice.



Comments (9)