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| Tuesday September 30 2008 |
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| tommy mac and boss hoss! |
tuesday:
1. sn pull: 100%x2x2
2. sn deadlift: 100%+10 kg x 2, +20 kg x 2
3. sn pp: 5, 4, 3, 3, 3
4. box jumps x 20 total
5. back and abs
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| Monday September 29 2008 |
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| finishing strong pull |
monday
1. fs: heavy single
2. snatch: work up to 80%x1x5
3. fs: med single--85%x1
4. cj: work up to 70%x1x5
5. fs: heavy single
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| Sunday September 28 2008 |
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| honor our flag |
sunday:
ride the harley day!!!
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| Saturday September 27 2008 |
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| resident advisor and sage at nmu! |
saturday:
1. snatch: max for day
2. cj: max for day
3. fs: med to heavy single
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| Friday September 26 2008 |
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| power position! |
friday:
rest day
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| Thursday September 25 2008 |
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| college co-ed sage! |
thursday:
1. power clean + jerk: work up to 90% of best power clean x 1. 85%x1x2, 80%x1x2
2. power snatch: (70%x1, 75%x1, 80%x1)2
3. abs
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| Wednesday September 24 2008 |
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| colter run event in 3 forks montana! |
wednesday:
1. clean and jerk: work up to a heavy single x 1. -10 kg x 1, -10 kg x 1x3
2. front sqt: med to heavy single. i suggest 90-95%
3. snatch: work up to 80%x1x4
4. front sqt: heavy single
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| Tuesday September 23 2008 |
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| northern michigan university athletes |
tuesday:
1. power snatch: work up to 80% of best power snatch x 1 x 5 sets
2. power cln + jerk: work up to 80% of best power clean x 1 x 5 sets.
3. abs
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| Monday September 22 2008 |
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monday:
1. front sqt: heavy single
2. snatch: work up to 90%x1, 85%x1x2, 80%x1x2
3. front sqt med to heavy single x 1
4. cj: work up to 80%x1x4
5. front sqt: heavy single
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| Sunday September 21 2008 |
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| calif. coast line |
sunday:
rest day!!! enjoy the day!
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| Saturday September 20 2008 |
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| john colter decendents |
saturday
1. snatch: work up to 80%x1x5
2. cj: work up to 80%x1x5
3. work low back!
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| Friday September 19 2008 |
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| idaho |
friday:
rest day
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| Thursday September 18 2008 |
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| eating ribs in montana!!! |
thursday:
1. sn pp+ohs: work up to 60%x3+3, 70%x2+3, 80%x1+3x5
2. back sqt: work up to 75%x2x5 sets
3. sldl: 3 x 5 sets. you choose the wt.
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| Wednesday September 17 2008 |
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| coach and wife gale! |
wednesday:
1. 2 pos cln + jerk: work up to 70%x2+1 x 8 sets.
2. abs
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| Tuesday September 16 2008 |
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| coach gough and his boys!!! |
tuesday:
1. back sqt: work up to 80%x2x5
2. front sqt: work up to 75%x2x5
3. back extension: 2 x 10 reps
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| Monday September 15 2008 |
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| nice in the summer!!! |
monday: back off week.
1. 2 pos snatch: 1 from flr, 1 from hang. work up to 70%x1+1x10 sets!
2. abs
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| Sunday September 14 2008 |
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| who is this guy??? |
sunday:
rest day! do like doug ito and i!! we are on a harley ride! over 5000 mi in 10 days!!!
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| Saturday September 13 2008 |
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| back of sand tee |
saturday:
1. snatch: work up to heavy single. -10 kg x 1, -10 kg x 1x3
2. cln and jerk: work up to heavy single. -10 kg x 1, -10 kg x 1x3
3. fs: work up to a heavy single
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| Friday September 12 2008 |
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| desert sand |
friday
rest day
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| Thursday September 11 2008 |
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| back side of olive shirt |
thursday:
1. muscle snatch + ohs: max out ms
2. back sqt: work max single: take 85% of that wt. x 3, 80% of that wt x 3.
3. sn pull: work up to 100%x2, +10 x 1
4. cln pull: work up to 100%x2, +10 x 1
5. press: your choice. bench, incline, db, push press....any kind of press you want. i want them heavy and i want 5 x 5. after each set of presses i want a set of pull ups or chin ups x 10.
6. back and abs. your choice.
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| Wednesday September 10 2008 |
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| under armor look alike: $20 plus shipping. |
wednesday
1. cln and jerk: (80%x1, 85%x1, 90%x1)2
2. snatch: 80%x2x4
3. fs: heavy single
4. turkish get ups x 5 each side x 3 rounds.
5. kb snatch + ohs + sotts press: work both sides. 3+3+3. do 3 kb snatches, 3 ohs, 3 sotts press each arm x 4 rounds.
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| Tuesday September 9 2008 |
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| under armor shirts for sale: these are $30 plus shipping. more to come on wod pix |
tuesday:
1. pwr snatch: take best power snatch. work up to 80%x2x2, 85%x2x2
2. pwr cln+jerk: take best power cln: work up to 80%x2+1x2, 85%x2+1x2
3. fs: work up to 80%x2x6 work off best clean
4. back ext: 3 x 10
5. abs
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| Monday September 8 2008 |
 |
| good buddy and former nd outstanding lifter in the 1960's kent durso!! |
monday:
1. fs: med to heavy single. 85-90%x1x2
2. snatch: work up to 90%x1, 85%x1, 80%x1, 85%x1, 90%x1, 85%x1
3. rack jerks: work up to a heavy single
4. fs: heavy single
5. abs
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| Sunday September 7 2008 |
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| up in montana with good buddy steve gough!!! |
sunday:
rest day!!!
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| Saturday September 6 2008 |
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| nice base with the feet |
saturday:
1. snatch: heavy single
2. cln and jerk: heavy single
3. fs: heavy single
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| Friday September 5 2008 |
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| a different jerk |
rest day!
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| Thursday September 4 2008 |
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| squat jerk |
thursday:
1. snatch: 80%x1x5
2. cln and jerk: 80%x1x5
3. box jumps: 25
4. sldl: 5x5
5. abs
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| Wednesday September 3 2008 |
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| olympian!!! |
wednesday: look at note on monday
1. sn pp+ohs: heavy single
2. snatch: work up to 80%x1x3
3. rack jerks: heavy single
4. front sqt: 80%x2, 85%x2, 88%x1, 90%x1, 85%x1, 90%x1, 92%x1, 80%x3
5. abs
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| Tuesday September 2 2008 |
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| squat style jerk |
tuesday: refer to monday's notes
1. snatch: work up to 80%x1x5
2. cj: work up to 80%x1x5
3. box jumps: 25 total
4. bench press: 5 x 5
5. chins: 25
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| Monday September 1 2008 |
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| check position |
8th week of this cycle. as last week i want to begin the workouts this week with muscle snatch and overhead squats each day! warm up, then go to muscle snatch+ohs on the last rep.
monday: happy labor day, have a great one, but we still must train.
1. muscle snatch+ohs: heavy single
2. snatch: work up to 85%x1x5
3. cj: work up to 85%x1x5
4. front sqt: work up to 90%x2x3
5. core
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