Mike's Gym RSS Feed RSS Feed
 

2014
2013
2012
2011
2010
2009
2008
2007
2006
2005
0
WOD Archive - April 2009

Thursday April 30 2009
outstanding flex with this 6\'3\" athlete.
thursday:

1. muscle snatch: max

2. sn pp+ohs: max

3. sn balance: max

4. snatch: heavy single

5. fs: heavy single



Comments (5)

Wednesday April 29 2009
coach rochet works flex in rack position
wednesday:

1. muscle snatch: max

2. cln and jerk: (70%x1+1, 75%x1+1, 80%x1+1)3

3. snatch: work up to 80%x1x3

4. fs: med to heavy single.



Comments (5)

Tuesday April 28 2009
coach mark working tech
tuesday:

1. snatch: (70%x1, 75%x1, 80%x1)3

2. cj: work up to 85%x1x3

3. fs: heavy single

4. box jumps: 15

5. chins: 20



Comments (5)

Monday April 27 2009
respect!!
monday:

1. pwr snatch: work up to 80%x1x4

2. pwr cln + jerk: work up to 80%x1x4



Comments (9)

Sunday April 26 2009
leah, erin, robin finish grace!!!
sunday:

harley day



Comments (5)

Saturday April 25 2009
erin coaches the dip and drive portion of jerk
saturday:

1. snatch: max for day: 90% of that weight x 1 x 2, 85%x1x2

2. cj: max for day: 90% of that weight x 1 , 85%x1x2

3. fs: heavy single



Comments (5)

Friday April 24 2009
the nd weightlifting team of 67 pay tribute to our mentor!!!
friday: on my way to columbus, ohio--- rogue fitness

rest day



Comments (5)

Thursday April 23 2009
tall finish!!!
thursday:

1. snatch: work up to 85%x1x4

2. cj: work up to 85%x1x4

3. fs: heavy single



Comments (5)

Wednesday April 22 2009
stretching drills for wrist!
wednesday:

1. pwr sn+sh: work up to 80% of pwr sn x 1+1 x 6

2. pwr cln+cln+jerk: work up to 80% of pwr cln x 1+1+1 x 6




Comments (12)

Tuesday April 21 2009
note the finish....in the mirror.
tuesday:

1. snatch: work up to 85%x1x4

2. cj: work up to 85%x1x4

3. fs: heavy single



Comments (11)

Monday April 20 2009
so...dude...you made natalie do grace??? U R HISTORY!
monday:

1. snatch: work up to (75%x1, 80%x1)3

2. cj: work up to 80%x1x4.

3. core work



Comments (11)

Sunday April 19 2009
jackson wants love from ky!!!
sunday:

get out and ride that harley!!!



Comments (11)

Saturday April 18 2009
start em young!!!
saturday:

1. snatch: max for the day

2. cj: max for the day

3. fs: heavy single.



Comments (11)

Friday April 17 2009
lets see--rt leg on harley, lt leg on bmw!!!
rest day!


Comments (12)

Thursday April 16 2009
work on a very straight dip and drive!
thursday:

1. muscle snatch: max

2. sn pp + ohs: 1+1 but take it heavy.

3. sn balance: max, should be heavier than sn pp+ohs.

4. snatch: work 3 x 1 at your choosen weight after this tough 1,2, 3 exercises above.



Comments (9)

Wednesday April 15 2009
training tools at mikes gym
wednesday:

1. sn: 80%x1x5

2. cj: 80%x1x5




Comments (10)

Tuesday April 14 2009
natalie after she met grace at mikes gym!!
tuesday:

1. snatch: work up to 85%x1x4

2. cj: work up to 85%x1x4

3. fs: heavy single




Comments (71)

Monday April 13 2009
casey after his training session with fran!!!
monday:

1. snatch: work up to 80%x1x5

2. cj: work up to 80%x1x5

3. fs: work a heavy single

4. core work



Comments (10)

Sunday April 12 2009
carla mac made these VERY functional squat racks
sunday:

go out and ride that harley or r 1200 gs bmw!!




db snatch complex - Watch Video

i have shown this before but i keep getting calls to put it up again! here it is!


Comments (10)

Saturday April 11 2009
summer is approaching and I AM GETTING READY FOR THE ROAD!
saturday

1. snatch: max for day

2. cj: max for day

3. fs: heavy single



Comments (11)

Friday April 10 2009
when i grow up this is my ride!!
friday:

rest day!



Comments (10)

Thursday April 9 2009
strong transition!
thursday:

1.clean and jerk work up to 70%, 73%, 76%, 79%, 82%, 85%x1, 88%x1

2. cln power shrugs off block: work position with more than you clean: 100%+10 kg x5, +20kg x 5, +30 kg x 5

3. box jumps: 15 total.



Comments (11)

Wednesday April 8 2009
coach swords and son celebrate!!!!
WEDNESDAY: SQT DAY.



1. PAUSE FRONT SQUATS: work up to 83%x3x5. pause at the bottom for 2-3 seconds then drive the chest up and off the heals......hard, hard!!!

2. pause back squats; same as above. 70%x3x5.

3. back and abs!



Comments (10)

Tuesday April 7 2009
paying respect to the history of our sport is critical to the current day success!!! JUST DO IT!
tuesday:

1. snatch: work up to 70%, 73%, 76%, 79%, 82%, 85%x1, 88%x1

2. sn shrugs off blocks: 100%+10 kg x 5, +20 kg x 5, +30 kg x 5

3. sn pp: 3x5 work upper body strength.

4. box jumps: 15 total.



Comments (10)

Monday April 6 2009
casey and natalie team lift a barbell
monday

1. fs: 83%x3x5

2. bs: 75%x3x5

3. push press: 5 x 5

4. core work



Comments (10)

Sunday April 5 2009
wow!!! beautiful!
sunday:

get out and ride the harley today!!!!




sage flip no. 3 - Watch Video

here she goes finally!!!


Comments (11)

Saturday April 4 2009
jeff really big finish!
saturday:

1. snatch: work up to a heavy single. 90% of that weight x 1 x 3

2. cj: work up to a heavy single. 90% of that weight x 1 x 3

3. snatch: work up to 80%x1, 85%x1

4. fs: heavy single.



Comments (10)

Friday April 3 2009
beautiful!!!
rest day!



more flipping - Watch Video

flipping by sage!!!


Comments (10)

Thursday April 2 2009
good olympic starting position by sam!!!
thursday:

1.clean and jerk work up to 70%, 73%, 76%, 79%, 82%, 85%x1x2, 80%x1x2

2. cln deadlift off 2" block: work position with more than you clean: 100%+10 kg x3, +15 kg x2.

3. box jumps: 15 total.



Comments (10)

Wednesday April 1 2009
the iron maven!!!!
WEDNESDAY: SQT DAY.



1. PAUSE BACK SQUATS: work up to 80%x3x5. pause at the bottom for 2-3 seconds then drive the chest up and off the heals......hard, hard!!!

2. pause front squats; same as above. 75%x3x5.

3. back and abs!



Comments (10)