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| Friday February 29 2008 |
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| outdoor sleeping area at mikes gym |
friday:
rest day!! travel to nationals
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| Thursday February 28 2008 |
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| look at the core work opportunity at mikes gym!! |
thursday:
1. front sqt: 85% of best clean x 2 x 10
2. box jumps: 20 total
3. core
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| Wednesday February 27 2008 |
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| now that is a back!! |
wednesday:
1. cln and jerk: work up to 85%x1x4
2. snatch: work up to 80%x1x5
3. core work
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| Tuesday February 26 2008 |
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| good luck natalie |
tuesday
1. back sqt: 85%x2x10
2. box jumps: 25 total
3. stretch
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| Monday February 25 2008 |
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| little evi hernandez!!! |
monday:
1. snatch: work up to 85%x1x4
2. cj: work up to 80%x1x4
3. work core: your choice.
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| Sunday February 24 2008 |
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| harley time!! |
sunday!!
1 wk away from nationals!!!!
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| Saturday February 23 2008 |
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| power jerk!!! |
saturday
1. snatch: 66%x1x5, 71%x1x5, 76%x1x5 (all of these reps are on the minute), 80%x1, 85%x1, 88%x1, 90%x1, 92%x1. these next 5 can be taken with as much rest between sets as needed.
2. cj: same protocol as the snatch.
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| Friday February 22 2008 |
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| what'd he say???? what'd he say???/ |
friday:
rest day
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| Thursday February 21 2008 |
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| strong abs |
thursday:
1. front sqt: work up to 85% of best clean x 3 x 10
2. box jumps: 20 total
3. core work
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| Wednesday February 20 2008 |
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| start them young |
wednesday:
1. barski cleans: all from the high hang without straps: 75%x3x5
2. rack jerks bnk: work up to a heavy single
3. clean deadlift for position: 105%x3, 110%x3, 115%x2
4. core work.
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| Tuesday February 19 2008 |
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| i know the guy that can build you this patch! |
tuesday:
1. back sqt: 81%x3x10 sets
2. box jumps: 25 total
3. core work
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| Monday February 18 2008 |
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| plyo drills |
monday
1.barski snatch: high hang no straps: work up to 75%x3x 5 sets.
2. sn pulls: 95%x3, 100%x3
3. sn deadlift: 115%x3x2
4. sn push press: 5 x 3
5. core work. your choice.
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| Sunday February 17 2008 |
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| i need to rest |
sunday
much needed rest day!!!
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| Saturday February 16 2008 |
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| starting early!! |
saturday
1. snatch: 63%x1x5, 68%x1x5, 73%x1x5 (all of these reps are on the minute), 78%x1, 82%x1, 85%x1, 87%x1, 90%x1. these next 5 can be taken with as much rest between sets as needed.
2. cj: same protocol as the snatch.
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| Friday February 15 2008 |
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| indiana lifter |
friday:
rest day!!
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| Thursday February 14 2008 |
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| nice positioning!! |
thursday:
1. front sqt: 78%x3x10sets
2. core work
3. stretch.
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| Wednesday February 13 2008 |
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| mc donald family. well trained lifters! |
wednesday:
1. 2 pos clean and jerk: work up to 80%x1+1x5 sets.
2. clean pull: 100%x3x2
3. clean deadlift for position: 105%x3x2
4. core work.
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| Tuesday February 12 2008 |
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| young h.s. lifters from indiana |
tuesday:
1. back sqt: 78%x3x10 sets
2. core work: your choice
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| Monday February 11 2008 |
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| 2 great ones |
monday
1. 2 pos snatch: high hang, floor: work up to 80%x1+1x 5 sets.
2. sn pulls: 95%x3, 100%x3
3. sn deadlift: 110%x3x2
4. sn push press: 5 x 5
5. core work. your choice.
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| Sunday February 10 2008 |
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| forget all the politics of our sport!!!! can we just go on our bike ride!!!! |
sunday
rest day is needed!
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| Saturday February 9 2008 |
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| coach b? is that you???!!! |
saturday
1. snatch: 60%x1x5, 65%x1x5, 70%x1x5 (all of these reps are on the minute), 75%x1, 80%x1, 83%x1, 85%x1, 87%x1. these next 5 can be taken with as much rest between sets as needed.
2. cj: same protocol as the snatch.
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| Friday February 8 2008 |
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| this was my strength coach at notre dame: fr. lange |
friday
rest day
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| Thursday February 7 2008 |
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| t-mac and sage |
thursday:
1. front sqt: 75%x3x10sets
2. core work
3. stretch.
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| Wednesday February 6 2008 |
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| a good look at jerk boxes |
wednesday:
1. 3 pos cleans: high hang, below knees, floor: 70%x1+1+1 x 5 sets
2. rack jerks: work up to 80%x1x3
3. clean pulls: 90%x3x2
4. clean deadlift: 105%x2, 110%x2
stretch: you need it.
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| Tuesday February 5 2008 |
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| this is my mentor. mike vanyo!! at 73 he can still bench 300 lbs. a real man!! |
tuesday:
1. back sqt: 75%x3x10 sets
2. core work: your choice
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| Monday February 4 2008 |
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| workers for ms b moving plants etc. |
starting a new cycle for the next 4 wks or so.
1. 3 pos snatch: high hang, below knees, floor: work up to 70%x1+1+1 x 5 sets.
2. sn pulls: 90%x3, 95%x3
3. sn deadlift: 105%x3, 110%x3
4. sn push press: 5 x 5
5. core work. your choice.
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| Sunday February 3 2008 |
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| new nike shoe!! |
sunday:
much needed rest day!!!
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| Saturday February 2 2008 |
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| chinese harley????
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saturday:
1. snatch: work up to 90%x1x3
2. cj: work up to 90%x1x3
3. fs: heavy single
4. core work
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| Friday February 1 2008 |
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| japanese lifter doing flexibility work |
friday:
rest day
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