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WOD Archive - August 2008

Sunday August 31 2008
visit the midway!!
sunday:

rest day



Comments (1)

Saturday August 30 2008
san diego bay
saturday: if you are in san diego the workouts will be at the u. of san diego at noon.

1. snatch: max for day

2. cj: max for day

3. fs: heavy single

4. abs



Comments (20)

Friday August 29 2008
san diego!!!
friday:

rest day



Comments (30)

Thursday August 28 2008
visiting the midway
thursday: note monday comments

1. front sqt: work up to 80%x2x5

2. cln deadlift +shrug on last rep. 90%x3+1 on last rep (shrug), 95%x3+1, 100%x3+1

3. push press: 5 x 5 heavy. (after each set of pp do a set of 10 chins)

4. box jumps: 5+5. (after each set of box jumps do 20 sit ups, 15 push ups)

5. stretch and cool down.




Comments (0)

Wednesday August 27 2008
from jim schmitz
wednesday: note comments on mon

1. barski cln: work up to 70% using no straps x 3 x 4 sets

2. rack jerks: max for the day, -10 kg x 1, -10 kg x 1 x 3

3. sldl: 5 x 5, use medium weight.

4. abs





Comments (0)

Tuesday August 26 2008
working on stretching!!
tuesday: note monday's beginning comments

1. back sqt: work up to 90%x2x4, 85%x2, 80%x2

2. sn pull: 90%x3, 95%x2, 100%x1

3. bench press: barbell or db: 5 x 5 work this heavy.

4. box jumps: 25

5. abs



Comments (11)

Monday August 25 2008
from jim schmitz!
monday: (start each workout this week with the muscle snatch+ohs) feel free to work this exercise hard and heavy working up to a heavy 1+1. remember each workout this week begins with this exercise!!!

1. baski snatch: 3 reps all from high hang no straps: 70%x3x5

2. sn pp+ohs: work up to a heavy single. the idea here is to go as heavy or heavier than best snatch.

3. sldl: 5 x 5 you control wt.

4. abs



Comments (0)

Sunday August 24 2008
yes!!!
sunday:

yep!!! you guessed it.....ride the harley!!!!



Comments (10)

Saturday August 23 2008
big, fast, pull under with 227 kg
satuday:

1. snatch: heavy single, -10 kg x 1, -10 kg x 1

2. cj: heavy single: -10 kg x 1, -10 kg x 1

3. box jumps: 20

4. abs: your choice



Comments (0)

Friday August 22 2008
good ole usa!!!
rest day!!


Comments (0)

Thursday August 21 2008
the great one!!
thursday:

1. muscle snatch: heavy single

2. snatch pp+ohs: work up to a heavy 1+1.

3. f sqt: 92%x3x7 sets of best clean

4. push press+chins: 5+10 x 4 rounds

5. box jumps: 25 jumps

6. abs



Comments (15)

Wednesday August 20 2008
use traps to pull your body down!
wednesday:

1. 2 pos cln + 1 jerk: work up to 75%x2+1x6 (floor and high hang)+jerk on last rep

2. cln pulls: 95%x3, 100%x3, +5 kg x 3

3. cln shrugs off blocks: 100%+10 kg x 5, +10 kg x 5, +10 kg x 5

4. pp: 4 sets x 5 reps (you select the wt.)

5. sldl: 4 x 5 reps (select the wt)

6. abs.



Comments (0)

Tuesday August 19 2008
elbows high and outside while going under bar!
tuesday:

1. muscle snatch+ohs: max for day

2. sn balance: work up to med to heavy single

3. back sqt: 88%x3x7 sets

4. push press+chins: 5+10 x 4 rounds

5. box jumps: 25 jumps

6. abs



Comments (0)

Monday August 18 2008
proper bar path
monday:

1. 2 pos snatch: work up to 75%x2x6 (floor and high hang)

2. sn pulls: 95%x3, 100%x3, +5 kg x 3

3. sn shrugs: 100%+10 kg x 5, +10 kg x 5, +10 kg x 5

4. sn pp: 4 sets x 5 reps (you select the wt.)

5. sldl: 4 x 5 reps (select the wt)

6. abs.




Comments (0)

Sunday August 17 2008
now these guys are the real deal and great friends of mine!!!
sunday:

harley day!!!



Comments (0)

Saturday August 16 2008
2 ladies from the atlanta ga. oly cert. these ladies have great potential to become oly lifters
saturday:

snatch: heavy single

cln and jerk: heavy single

fs: heavy single

pool cool down!



Comments (0)

Friday August 15 2008
this view is on top of a mountain where the men from : BANDS OF BROTHERS TRAINED FOR WW2!
friday:

rest day!!



Comments (1)

Thursday August 14 2008
olympic training hall in beijing
thursday:

1. front sqt: 10 sets x 3 reps x 90% of best clean

2. sn push press + chins: 5 + 10 x 3 sets.

3. stiff leg deadlift x 5 x 3 sets use light to medium weight.

4. abs

5. box jumps: 25 reps



Comments (0)

Wednesday August 13 2008
strength coach cj stockel at flowery branch h.s. football camp
wednesday:

1. 3 pos clean: floor, mid thigh, high hang: 70%x3 x 5 sets.

2. cln pulls: 95%x5x2, 100%x4

3. fs+jerk: take % off cln and jerk: 75%x1+2, 80%x1+2, 85%x1+2x3

4. core work: back ext: 3 x 10. abs: your choice.

5. box jumps: 20



Comments (0)

Tuesday August 12 2008
crossfit atlanta oly cert
tuesday:

1. back sqt: 10 sets x 3 reps x 85%

2. push press + chins: 5 + 10 x 3 sets.

3. stiff leg deadlift: using light to medium weight but your choice x 5 x 3 sets.

4. box jumps: 25

5. abs



Comments (0)

Monday August 11 2008
olympian nat woolfolk works position
Monday august 11 2008

wk 5 of the strength cycle

monday:

1. 3 pos snatch: floor, mid thigh, high hang: 65%x3 x 5 sets.

2. sn pulls: 95%x5x2, 100%x4

3. sn pp: 5 x 5 you select the wt.

4. core work: back ext: 3 x 10. abs: your choice.




Comments (0)

Sunday August 10 2008
b & b in southern illinois where i grew up
sunday:

ride the harley day!!!!



Comments (0)

Sunday August 10 2008
block work by natalie woolfolk
Monday august 11 2008

wk 5 of the strength cycle

monday:

1. 3 pos snatch: floor, mid thigh, high hang: 65%x3 x 5 sets.

2. sn pulls: 95%x5x2, 100%x4

3. sn pp: 5 x 5 you select the wt.

4. core work: back ext: 3 x 10. abs: your choice.



Comments (3)

Saturday August 9 2008
jaber from qatar!
saturday:

1. snatch: max for the day

2. cj: max for the day

3. fs; heavy single



Comments (0)

Friday August 8 2008
rainbow lodge in ennis, mt
rest day!!!


Comments (36)

Thursday August 7 2008
super hero!!!!
thursday:

1. front sqt: 10 sets x 3 reps x 86% of best clean

2. push press + chins: 5 + 10 x 3 sets.

3. stiff leg deadlift x 5 x 3 sets use light to medium weight.

4. abs



Comments (0)

Wednesday August 6 2008
russian super
wednesday:

1. cln and jerk: work up to (80%x1, 85%x1, 88%x1)3

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

3. core work



Comments (0)

Tuesday August 5 2008
steve gough coaching in montana
tuesday:

1. back sqt: 10 sets x 3 reps x 83%

2. push press + chins: 5 + 10 x 3 sets.

3. stiff leg deadlift: using light to medium weight but your choice x 5 x 3 sets.

4. abs.



Comments (0)

Monday August 4 2008
montana in june????
monday: 4th wk of the cycle

1. snatch: work up to 85%x1x5

2. cj: work up to 85%x1x5

3. core work



Comments (0)

Sunday August 3 2008
wild hogs no. 2 group!
sunday:

rest day, go out and ride that harley!!!!



Comments (0)

Saturday August 2 2008
steiner from germany!
saturday:

1. snatch: max for day

2. cj: max for day

3. fs: heavy single



Comments (0)

Friday August 1 2008
having fun in missouri!
friday:

rest day! enjoy!



Comments (1)