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WOD Archive - October 2008

Friday October 31 2008
Happy Halloween!!! come on over to my house.....I DARE YOU!!!
friday


rest day!!!



Comments (6)

Thursday October 30 2008
sage cj 90 kg
thursday:

1. muscle snatch: max

2. power snatch+ohs on last rep.: work up to 75% of best snatch x 2+1 (on last rep) x 6

3. pwr cln+pp+jerk: work up to 75% x 1+1+1 of best cln and do pp then jerk, but when and if you fail with the pp no longer do them but continue jerking.

4. kb swings x 10 x 3

5. abs



Comments (0)

Wednesday October 29 2008
ms jade doing a jerk!
wednesday:

1. back sqt: 75%x5x5

2. fs: 60%x3, 65%x3, 70%x3, 75%x3x2

3. push press: 5 x 5 medium weight.

4. back ext: 3 x 10

5. abs



Comments (4)

Tuesday October 28 2008
ms casey
tuesday

1. cln&jerk: work up to 60%x1x5 on the minute. 65%x1x5, 70%x1x5, 75%x1, 78%x1, 80%x1, 83%x1, 85%x1 remember the first 15 reps are on the minute. the last 5 sets take 3-4 minutes rest.

2. cln pull: 90%x3, 95%x3, 100%x3

3. cln deadlift: work positioning: 100%+10 kg x 3 x 2

4. evil wheel: 3 x 10



Comments (8)

Monday October 27 2008
who is this lifter?
monday:

1. snatch: work up to 60%x1x5 on the minute. 65%x1x5, 70%x1x5, 75%x1, 78%x1, 80%x1, 83%x1, 85%x1 remember the first 15 reps are on the minute. the last 5 sets take 3-4 minutes rest.

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

3. sn deadlift: work positioning: 100%+10 kg x 3 x 2

4. chins: 25 total

5. abs



Comments (0)

Sunday October 26 2008
site of coulter\'s run
sunday!!!

YOU KNOW WHAT TO DO!!!! ride the harley!




nick jumping - Watch Video

this guy can jump!


Comments (0)

Saturday October 25 2008
coach me coach coach me!!!
saturday!!!

meet day! do your best lifting. if no meet to go to then max out using 3 att for the sn and 3 att for the cln and jerk. make it like a meet and lift your best. you have had thur, friday off....YOU ARE READY!!!




MORE_more_jumping - Watch Video

this is how you get explosive!!!


Comments (0)

Friday October 24 2008
nat pushing the barrell
friday

rest day! get ready for the meet on saturday. no meet then you get a rest day to be more recovered for saturday max workout.




otc ladies - Watch Video

otc athletes working hard


Comments (0)

Thursday October 23 2008
one of my favorite places!
thursday!

rest day!!! recover! stretch! get ready for saturday!!!




more pulls! - Watch Video

i like this exercise! feel strong!


Comments (0)

Wednesday October 22 2008
i love this saying!
wednesday:

1. snatch: take 80% of openers x 1 x 4

2. cj: same as snatch




db snatch complex - Watch Video

great workout for all sports and athletes!


Comments (0)

Tuesday October 21 2008
big collin, BIG SQUAT!
tuesday:

1. snatch: work up to 85% of openers for saturday's meet x 1 x 3

2. cj: work up to 85% of openers for saturday's meet x 1 x 3

3. fs: medium single




Comments (0)

Monday October 20 2008
upside down squats
monday: get ready for saturday meet.

1. snatch: 90% of openers x 1 x 2, 85%x1x2, 80%x1x2

2. cj: 90% of openers x 1, 85% x 1, 80%x1

3. fs: heavy single. -10 kg x 1, -10 kg x 1

4. back and abs





tire flips - Watch Video

ladies do flip the tires!!!


Comments (8)

Sunday October 19 2008
RIDING THE HARLY IN SAN DIEGO!
rest day!!!

ride in san diego!




EASY jumping drills - Watch Video

easy jumping drills that aare effective


Comments (0)

Saturday October 18 2008
cleans below the knees
saturday:

1 snatch: openers for next week.

2. cln and jerk: openers for next week.

3. fs: heavy single

if you do not have a meet on the 25th, then max out in both lifts with a heavy single in the fs.




effective jumping - Watch Video

big group drill for explosiveness


Comments (0)

Friday October 17 2008
rest day. that would be nice
rest day!!

take a breather for the day!




special exercises - Watch Video

learning other exercises!


Comments (0)

Thursday October 16 2008
josh working hard
thursday:

1. snatch: work up to 85%x1x3

2. cj: work up to 85%x1x3

3. fs: heavy single. then: 90%x1x2, 85%x2x2

4. abs: your choice



Comments (3)

Wednesday October 15 2008
nice starting position
wednesday:

1. snatch: work up to 75%x1x2, 80%x1x3, 75%x1

2. cj: work up to 75%x1x2, 80%x1x3, 75%x1

3. box jumps x 10

4. chins x 20

5. sit ups x 50 total.



Comments (8)

Tuesday October 14 2008
cln below knees
tuesday:

1. snatch: work up to 85%x1x4

2. cj: work up to 85%x1x4

3. fs: heavy single, 90%xthat single x 1x2, 85%x2

4. halting deadlifts x 4 x 3 sets.

5. abs: your choice.




halting deadlifts - Watch Video

halting deadlifts plus other stuff


Comments (1)

Monday October 13 2008
hard work plus oly lifting
monday: getting ready for a meet oct 25th

1. snatch: work up to 80%x1x6

2. cj: work up to 80% x 1 x 6

3. work up to heavy single in fs

4. box jumps x 25 total

5. chins: 25 total



Comments (0)

Sunday October 12 2008
show me your war-face!
rest day!



tall jerks! - Watch Video

learning to drive under aggressively!


Comments (0)

Saturday October 11 2008
my strength coach and my mentor!
saturday:

1. muscle snatch: med to heavy single

2. snatch: wave training: (80%x1, 85%x1, 90%x1)2

3. cj: (80%x1, 85%x1, 90%x1)2

4. abs




snatch progression - Watch Video

snatch progression leads to new records!!


Comments (0)

Friday October 10 2008
2 former students of mine!!! winners!
friday: rest day!!!



snatch bar warmup - Watch Video

barbell warm-up for snatch workout


Comments (3)

Thursday October 9 2008
t mac starting early!
thursday:

1. muscle snatch+ ohs: heavy single

2. back sqt: max it!

3. fs: work up to 80%x2x4

4. sn shrugs off blocks: 100%+20 kg x 5, +30 kg x 5

5. cln shrugs off blocks: 100%+20 kg x 5, +30 kg x 5

6. abs



Comments (0)

Wednesday October 8 2008
in mikes gym! from natalie woolfolk
wednesday:

1. muscle snatch+ohs: work up to heavy single.

2. cj : (70%x1, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1)

3. stiff leg deadlift: 4 sets x 5 reps. med heavy, you select the weight.

4. turkish get ups x 5 each side x 3 sets.

5. abs



Comments (6)

Tuesday October 7 2008
my coach!!
tuesday:

1. muscle snatch: heavy single

2. front sqt: heavy single, -10 kg x 1, -10 kg x 2 x 2

3. back sqt: 80%x2x5

4. push press: 5, 4, 3,

5. box jumps: 20 total

6. abs





Comments (0)

Monday October 6 2008
josh and mary with coach b
monday:

1. muscle snatch+ohs: work up to heavy single.

2. snatch: (70%x1, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1)

3. halting deadlifts: bring bar to mid thigh, pause for 3 sec repeat. on last rep finish with a strong shrug. this is a positioning/low back exercise. you select the wt. perform 5 reps then on rep 5 to a complete extension+shrug after you hold the position for the 3 sec.

4. kb or db snatch 1 arm + ohs+ sotts press: 5+5+5 each arm x 3 sets.

5. abs



Comments (1)

Sunday October 5 2008
beautiful victoria!
sunday:

rest day, enjoy the day!!!



Comments (0)

Saturday October 4 2008
a new career????
saturday:

1. muscle snatch: heavy single

2. snatch: heavy single

3. cj: heavy single

4. fs: heavy single

pool and relax




Comments (1)

Friday October 3 2008
relaxing after the games
friday:

rest day.




NEW RECORDS AT MIKES GYM! - Watch Video

greg everett sets a new cln and jerk record. note the drive and aggressive arm drive!


Comments (0)

Thursday October 2 2008
sage and jessica!!!
thursday:

1. muscle snatch: heavy single

2. cln pull: 100%x2x2 (speed thru the middle)

3. cln deadlift for positioning: 100%+10 kg x 2, + 20 kg x 2

4. push press: 5, 4, 3, 3, 3 finish that last 3 heavy!

5. box jumps: 15 total jumps



Comments (0)

Wednesday October 1 2008
nat and casey using the new burgener/rippetoe bar
wednesday!! first off congratulations to andy stumpf for his commissioning.

in honor of andy!!

wednesday:

1. cj: work up to 85%x1x4

2. fs: 90%x1

3. sn: work up to 75%x1x5

4. fs: heavy single

5. core work




Comments (8)