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WOD Archive - September 2008

Tuesday September 30 2008
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
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
honor our flag
sunday:

ride the harley day!!!



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Saturday September 27 2008
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
power position!
friday:

rest day




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Thursday September 25 2008
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
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
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

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
calif. coast line
sunday:

rest day!!! enjoy the day!



Comments (2)

Saturday September 20 2008
john colter decendents
saturday

1. snatch: work up to 80%x1x5

2. cj: work up to 80%x1x5

3. work low back!




Comments (0)

Friday September 19 2008
idaho
friday:

rest day





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Thursday September 18 2008
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.



Comments (0)

Wednesday September 17 2008
coach and wife gale!
wednesday:

1. 2 pos cln + jerk: work up to 70%x2+1 x 8 sets.

2. abs





Comments (1)

Tuesday September 16 2008
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
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
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
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
desert sand
friday

rest day



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Thursday September 11 2008
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
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
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



Comments (0)

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



Comments (0)

Sunday September 7 2008
up in montana with good buddy steve gough!!!
sunday:

rest day!!!



Comments (1)

Saturday September 6 2008
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
a different jerk
rest day!


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Thursday September 4 2008
squat jerk
thursday:

1. snatch: 80%x1x5
2. cln and jerk: 80%x1x5
3. box jumps: 25
4. sldl: 5x5
5. abs



Comments (0)

Wednesday September 3 2008
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



Comments (0)

Tuesday September 2 2008
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



Comments (4)

Monday September 1 2008
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



Comments (0)