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| Monday November 30 2009 |
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| boat tour in new zealand |
monday:
1. front squat: work up to 85%x2x10 sets
2. sn pull: work up to 90%x3x2
3 sn deadlift: work up to 100%x3, +10 kg x 3
4. sn pp: 3 x 3, you choose the weight.
5. abx
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| Sunday November 29 2009 |
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| waiheke island |
sunday
rest day! ride the harley!
we are in day 2 of oly cert in brisbane australia
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| Saturday November 28 2009 |
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| proper rack position |
saturday
1. snatch: max for day
2. cj: max for day
3. fs: heavy single
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| Friday November 27 2009 |
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| i am still tired from all that food |
friday:
rest day! after eating all that food i still need to rest and recover!!!
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| Thursday November 26 2009 |
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| after eating today make sure you rest |
thursday
HAPPY THANKSGIVING N THE USA! spend time with family!
boss hoss and i are in brisbane, queensland australia and the kids are in hawaii.
we miss everyone but are having a great time!! EAT A TON OF TURKEY!!!
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| Wednesday November 25 2009 |
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| note the transisition |
wednesday
1. back squat: work up to 83%x2x10 sets
2. pp+pj+jerk: 1 + 1 + 1 x 5 sets (you select the weight)
3. back extensions x 10 x 3 sets.
4. evil wheel--x 10 x 3 sets (prepare for thanksgiving feasts)
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| Tuesday November 24 2009 |
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| front knee back first on jerk recovery |
tuesday:
1. snatch: 78%x2x10 sets
2. back and abs
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| Monday November 23 2009 |
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| contrast??? no just COLD!!! |
monday:
1. front squat: work up to 83%x2x10 sets
2. sn shrugs off blocks: work up to 100%+20x3x2
3 sn deadlift: work up to 100%x3, +10 kg x 3
4. sn pp: 3 x 3, you choose the weight.
5. abx
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| Sunday November 22 2009 |
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| hummer feeding at mikes gym |
sunday:
we are in new zealand doing an oly cert! YAHOO!!!!
RIDE THAT HARLEY!
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| Saturday November 21 2009 |
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| big boy has lost over 100 lbs |
saturday
1. snatch: max for the day
2. cj: max for the day
3. fs: heavy single
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| Friday November 20 2009 |
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| drills to enhance skills |
friday:
rest day!
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| Thursday November 19 2009 |
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| dip a tad forward |
thursday
1. cln and jerk: 75%x2+2 x10 sets
2. back and abs
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| Wednesday November 18 2009 |
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| d balls are awesome |
wednesday:
1. back squat: work up to 80%x3x10 sets
2. cln pull: work up to 95%x3x2
3 cln deadlift: work up to 100%+10 kgx3x2
4. pp: 3 x 5, you choose the weight.
5. abx
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| Tuesday November 17 2009 |
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| crossfit mind set! |
tuesday:
1. snatch: 75%x2x10 sets
2. fs+jerk: work up to 70% of best cj x 2 fs +1 jerk x 5 sets.
3. abs
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| Monday November 16 2009 |
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| bull coaches jerk |
monday:
1. front squat: work up to 80%x3x10 sets
2. sn pull: work up to 95%x3x2
3 sn deadlift: work up to 100%x3, +10 kg x 3
4. sn pp: 5 x 3, you choose the weight.
5. abx
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| Sunday November 15 2009 |
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| mid thigh |
sunday:
rest day! ride the harley!
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| Saturday November 14 2009 |
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| stay over the bar as long as you can. |
saturday:
1. snatch: max for day
2. cj: max for day
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| Friday November 13 2009 |
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| imbalances corrected |
friday:
rest day!
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| Thursday November 12 2009 |
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| when squatting force knees out! |
thursday: technique day
1.3 pos snatch: work up to 60%x3x5 work on speed thru middle and finish
2. 3 pos clns+1 jerk: work up to 60%x3+1x5
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| Wednesday November 11 2009 |
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| franz from canada has a leg length imbalance and has taken care of it with his heel build up. |
wednesday:
1. back squat: work up to 75%x3x10 sets
2. cln pull: work up to 95%x3, 100%x3
3 cln deadlift: work up to 100%+10 kg x 3x2
4. pp: 5 x 5, you choose the weight.
5. abx
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| Tuesday November 10 2009 |
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| below knees--pos no. 4 of oly instruction |
tuesday: technique day
1. snatch: work up to 60%x3x5 work on speed thru middle and finish
2. cln&jerk: work up to 60%x2x5
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| Monday November 9 2009 |
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| bar positioning is critical |
monday: going on a strength cycle for 2-3 wks prior to the next meet in dec.
1. front squat: work up to 75%x3x10 sets
2. sn pull: work up to 95%x3, 100%x3
3 sn deadlift: work up to 100%+10 kg x 3, +15 kg x 3
4. sn pp: 5 x 5, you choose the weight.
5. abx
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| Sunday November 8 2009 |
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| coach??? athlete??? |
sunday:
rest day--ride the harley
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| Saturday November 7 2009 |
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| mikes gym represented at nd tailgate party!! |
saturday:
1. snatch: max for the day
2. cj: max for the day
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| Friday November 6 2009 |
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| proud coach!! |
friday:
rest day
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| Thursday November 5 2009 |
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| nd 1, usc 0!! |
thursday:
1. cj: 70%x1x5 do 5 singles on the minute. 75%x1x5 on the minute. 80%x1x3, 85%x1x3
2. fs: medium heavy single. 85%x2x2
3. abs---your call.
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| Wednesday November 4 2009 |
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| if your internal rotators are tight do this for rack position of clean. |
wednesday:
1. snatch: 70%x1x5 do 5 singles on the minute. 75%x1x5 on the minute. 80%x1x3, 85%x1x3
2. cln and jerk: 80%x1x3, 85%x1x3
3. fs: heavy single. 90%x1x3, 85%x2x2
4. abs---your call.
- Watch Video
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| Tuesday November 3 2009 |
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| very proud of these guys! |
tuesday:
1. snatch: work up to 75% x 1 x 5
2. cj: work up to 80% x 1 x 5
3. abs
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| Monday November 2 2009 |
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| starting pos hips above knees shoulders ahead of bar |
monday:
1. snatch: work up to 85%x1x5
2. cj: work up to 85%x1x5
3. fs: work up to 85%x1x3
4. back extensions: 3 sets x 10 reps
5. abs: your choice
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| Sunday November 1 2009 |
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| WOW! |
sunday:
rest day!! live it, love it, make it a great day!!!
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