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| Sunday January 31 2010 |
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| discipline is the key to being great! |
sunday:
last day of january! go ride that harley!!
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| Saturday January 30 2010 |
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| coach stacy coaching her teammates. |
saturday
1. snatch: max for day
2. cln and jerk: max for the day
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| Friday January 29 2010 |
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| 2 great friends and trainers! pebbles and kimmer |
friday:
rest day
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| Thursday January 28 2010 |
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| crossfit oly trainers at flowery branch hs |
thursday:
1. fs: heavy single
2. pwr cln+pp+pj+jerk: 1+1+1+1x6 sets
3. fs: heavy single
4. chins: 20 total
5. box jumps: 20 total
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| Wednesday January 27 2010 |
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| stretching for the wrist and rack for cln and fs |
wednesday:
1. pwr sn+ohs+sn balance: 1+1+1 x 6 sets. you control the weight.
2. fs: heavy single---no more than 4 reps total
3. pp: 5, 4, 3, 2, 1
4. back extensions: 10, 8, 6. add weight each set
5. weight sit ups: 40 total.
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| Tuesday January 26 2010 |
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| kyle\'s version of the snatch! this guy is my idol! what a stud! |
tuesday:
1. fs: work up to a med heavy single
2. cln and jerk: work up to a heavy single. take 90%x1, 85%x1x2, 80%x1x2
3. fs: heavy single
4. chins: 20 total
5 weighted sit ups x 50 total.
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| Monday January 25 2010 |
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| flowery branch oly cert! great class! |
monday:
1. snatch: work up to a heavy single, 90% of that single x 1, 85%x1 x 3
2. sn pull: 100%x3x2
3. push press: 4, 3, 2, 1
4. front sqt: heavy single. only 5 total reps
5. back and abs
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| Sunday January 24 2010 |
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| tire flips + burpees up the driveway |
sunday:
ride that harley if its not too cold or rainy!!!
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| Saturday January 23 2010 |
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| all blacks rugby athlete pushes wheel barrel |
saturday:
weightlifting meet at uc riverside: max out
if you do not have a meet:
1. snatch-max
2. cj-max
3. fs-heavy single
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| Friday January 22 2010 |
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| nd leprechaun lifting! |
friday:
rest day!
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| Thursday January 21 2010 |
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| prowler with the old man |
thursday:
1. muscle snatch: max for the day
2. sn pp+ohs: max
3. sn balance: max
4. snatch: work up to a heavy single, maybe even a record!
5. push press: 5 x 4, 3, 2, 1
6. weighted sit ups: 3 x 5
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| Wednesday January 20 2010 |
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| my coach at notre dame: ara parseghian |
wednesday:
1. pwr sn+ohs: 2+3 x 5 sets. you control the weight.
2. pwr cln+fs+jerk: 1+2+1 x 5 sets. you control the weight
3. box jumps: 20 total
4. chins: 20 total
5. abs
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| Tuesday January 19 2010 |
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| making her way back |
tuesday:
1. cln and jerk: on the minute work up 65%x1x5, 70%x1x5, 75%x1x5, 77%x1, 79%x1, 81%x1, 83%x1, 85%x1
2. snatch: 75%x1x3
3. fs: heavy single
4. back extensions: 3 x 10
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| Monday January 18 2010 |
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| armpits and ankle knee hip flexibility |
monday:
1. snatch on the minute work up 70%x1x5, 75%x1x5, 78%x1x5, 81%x1, 84%x1, 87%x1
2. cj: work up to 80%x1x3
3. chins: 15 total
4. box jumps: 15 total
5. weighted sit ups: hold a 10 kg plate behind head and drape feet over a bench. 3 x 5
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| Sunday January 17 2010 |
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| wow!! colors are unreal! |
sunday:
ride that harley!
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| Saturday January 16 2010 |
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| old man workout my ass!! |
saturday:
1. snatch: heavy single. 85%x1x2, 80%x1x2
2. cj: heavy single. 85%x1x2, 80%x1x2
3. fs: heavy single
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| Friday January 15 2010 |
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| last wk at the beach. beautiful colors |
friday: on my way to atlanta and flowery branch hs for a oly cert
rest day
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| Thursday January 14 2010 |
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| the prowler at mikes gym |
thursday:
1. muscle snatch + snatch: do 1+1...work up to a muscle snatch heavy single while doing snatch right after. after you reach your max in muscle snatch do 4 more singles in the snatch moving up 5 kg total for each single. i want to work a very strong turnover here.
2. cln and jerk: work up to 80%x1x5
3. fs: heavy single, 90% of that weight x 2, 85%x3x3
4. abs
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| Wednesday January 13 2010 |
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| flip that time--jump in, jump out, do a 8 count burpee! |
wednesday:
1. pwr sn+ohs: 2+3 x 5 sets. you control the weight.
2. pwr cln+fs+jerk: 1+3+1 x 5 sets. you control the weight
3. box jumps: 20 total
4. chins: 20 total
5. abs
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| Tuesday January 12 2010 |
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| pull your body down under the bar |
tuesday: on the minute for cj
1. cj: work up to 65%x1x5, 70%x1x5, 75%x1x5, 77%x1, 79%x1, 81%x1, 83%x1, 85%x1 the last 5 you can take as much rest as you need.
2. sn: work up to 80%x1x3
3. fs: heavy single
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| Monday January 11 2010 |
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| stay over bar as long as you can |
monday:
1. snatch on the minute work up 65%x1x5, 70%x1x5, 75%x1x5, 77%x1, 79%x1, 81%x1, 83%x1, 85%x1
2. cj: work up to 80%x1x3
3. chins: 20 total
4. box jumps: 20 total
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| Sunday January 10 2010 |
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| my nephew, my daughter |
sunday:
harley ride----YAHOO!
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| Saturday January 9 2010 |
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| family is very important |
saturday:
1. snatch: max
2. cj: max
3. fs: heavy single
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| Friday January 8 2010 |
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| sunset at the beach, 2010 |
friday:
rest day
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| Thursday January 7 2010 |
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| sisters rule |
thursday:
1. muscle snatch: max
2. sn pp+ohs: max
3. sn balance: max
4. snatch: work up to a heavy and near max single.
5. abs
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| Wednesday January 6 2010 |
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| strong finish |
wednesday:
1. pwr snatch+snatch: work up to 75%x1+1x5
2. pwr cln+cln+jerk: work up to 75%x1+1x5
3. chins: 15
4. box jumps: 15
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| Tuesday January 5 2010 |
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| nat is making her way back! |
tuesday:
1. snatch: work up to 85%x1x5
2. cj: work up to 85%x1x5
3. fs: work up to 90%x2x2,
4. abs
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| Monday January 4 2010 |
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| mid thigh |
monday:
1. snatch: work up to 80%x1x5
2. cj: work up to 80%x1x5
3. chins: 20 total
4. box jumps: 20 total
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| Sunday January 3 2010 |
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| surfing at the beach |
sunday:
surf time or harley time!!
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| Saturday January 2 2010 |
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| starting position! |
saturday:
1. snatch: max for day
2. cln and jerk: max for day
3. fs: heavy single
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| Friday January 1 2010 |
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| new years day! enjoy beach |
new years day!!! rest day!! enjoy a harley ride and enjoy family time!
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