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Comments (0) Sunday March 30 2008 wall ball finish sunday: rest day!!! go to church! ride a harley!! spend time with family! Comments (0) Saturday March 29 2008 wall ball start saturday: 1. snatch: heavy single 2. cj: heavy single 3. fs: heavy single Comments (0) Friday March 28 2008 outside the burgener compound friday: take a day off!! Comments (0) Thursday March 27 2008 thursday: 1. pwr snatch: work up to70% of best snatch x 1 x 5 2. pwr cln+pp+jerk: work up to 70% of best cln x 1+1x1 x 5 sets 3. fs: work up to 90%x1x2, 85%x1x2, 80%x2x2 Comments (0) Wednesday March 26 2008 my h.s. wt. room wednesday: 1. fs: work up to med to heavy fs 2. cj: work up to 85%x1x4 3. snatch: work up to 85%x1x4 4. fs: heavy single 5. core work. Comments (0) Tuesday March 25 2008 dog surfing contest!! tuesday: 1. snatch: work up to 80%x1x5 2. cj: work up to 80%x1x5 3. core work Comments (0) Monday March 24 2008 bumper storage monday: 1. fs: heavy single 2 snatch: work up to 85%x1x5 3. cj: work up to 85%x1x5 4. fs: heavy single, -10 kg x 1 x 2, -10 kg x 2 x 2 5. core work Comments (0) Sunday March 23 2008 happy easter HAPPY EASTER!!! Comments (0) Saturday March 22 2008 saturday: 1. snatch: max for day 2. cj: max for day 3. front sqt: heavy single Comments (0) Friday March 21 2008 friday: rest day Comments (0) Thursday March 20 2008 casey b training!! thursday: 1. back sqt: 83%x2x10 2. push press: 5 x 5 3. core work Comments (0) Wednesday March 19 2008 hanging around!!! wednesday: 1. barski clean+jerk: work up to 75%x3+1x5 sets 2. clean deadlift: 110%x3, 115%x2x2 3. core work. Comments (0) Tuesday March 18 2008 ladies at the nationals!! tuesday: front sqt: (best of the clean) work up to 92%x2x7 box jumps: 25 total pull ups: 25 total Comments (15) Monday March 17 2008 nat and sage monday: 1. barski snatch: (all from high hang for 3 reps. no straps allowed) work up to 80%x3x5 sets 2. sn pulls: 100%x3, +5 kg x 3 3. sn deadlift: 100%+10 kg x 3, +20 kg x 10 4. sn pp: 5 x 3 reps. activate the shoulders. 5. abs: 100 reps Comments (0) Sunday March 16 2008 wild hogs sunday: rest day!! Comments (0) Saturday March 15 2008 the west virginia dudes! saturday: 1. snatch: heavy single 2. cj: heavy single 3. fs: heavy single Comments (18) Friday March 14 2008 2 great coaches!! friday: rest day Comments (0) Thursday March 13 2008 sage and coach andy! thursday: back sqt: 80%x2x10 core work Comments (0) Wednesday March 12 2008 marathon runner maximo!!!! wednesday: 1. 2 pos clean+jerk: work up to 85%x2+1x5 sets 2. clean deadlift: 110%x3, 115%x2 3. clean shrugs: 120%x5, 125%x5 (take off blocks) 4. core work. Comments (0) Tuesday March 11 2008 2 great coaches and 2 great friends! tuesday: 1. front sqt: 90% of best clean x 2 x 10 2. core work Comments (0) Monday March 10 2008 arnolds monday 1. 2 pos snatch: high hang, floor: work up to 85%x1+1 x 5 sets. 2. sn pulls: 100%x3x2 3. sn deadlift: 115%x2x2 4. sn push press: 5 x 5 5. core work. your choice. Comments (0) Sunday March 9 2008 48 kg dancer/lifter sonya!!! sunday: rest day!!! harley ride!!!! 11 days away from total knee replacement!!!! Comments (0) Saturday March 8 2008 pull under hard saturday 1. snatch: heavy single. but here is something different. work up to a holding pattern and do 3 reps with it. for example if you want to end up with 100 today. take 70 x 1 x 3 and kind of hold there before moving up to the next warm up. we do this in competition where if things slow down we have to hold at a weight and take it multiple times. try this. 2. cj: same as snatch. work to a heavy single but while getting there do some holding pattern work!!! Comments (0) Friday March 7 2008 who is this!!! rest day!!! Comments (0) Thursday March 6 2008 strong cameron!!! thursday: 1. front sqt: 88% of best clean x 2 x 10 2. box jumps: 20 total 3. core Comments (0) Wednesday March 5 2008 murray cross at crossfit east side in seattle. wednesday: 1. 3 pos cleans: high hang, below knees, floor: 75%x1+1+1 x 5 sets 2. rack jerks: work up to 85%x1x3 3. clean pulls: 95%x3x2 4. clean deadlift: 110%x2, 115%x2 Comments (0) Tuesday March 4 2008 solid first pull position tuesday 1. back sqt: 88%x2x10 2. box jumps: 25 total 3. stretch Comments (0) Monday March 3 2008 hi tech plates monday 1. 3 pos snatch: high hang, below knees, floor: work up to 75%x1+1+1 x 5 sets. 2. sn pulls:, 95%x3, 100%x3 3. sn deadlift: 110%x3, 115%x3 4. sn push press: 5 x 5 5. core work. your choice. Comments (0) Sunday March 2 2008 my ladies!! sunday: rest day, enjoy!! Comments (30) Saturday March 1 2008 chicago early am fog!! majestic! saturday: 1. snatch: work up to heavy single, 90% of that wt x 1, 85%x1x2 2. cj: same as snatchc Comments (0)
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