|
| Wednesday March 31 2010 |
 |
| sage burgener at crossfit sectionals!!! |
wednesday:
1.front sqt: 75%x3x5 sets
2. sn deadlifts: 100% of best clean + 10 kg x 3, +20 kg x 3
3. sn push press: 5, 5, 4, 3, 3 add weight each set
4. abs
5. chins: 20 total
|
|
| Tuesday March 30 2010 |
 |
| frog style stance |
tuesday
1. snatch: work up to 60%x3 x 5 sets. work tech and speed
2. cln and jerk: work up to 60%x2x5 sets. work on tech and speed
3. abs
|
|
| Monday March 29 2010 |
 |
| strong finish by korean lifter. photo by jim schmitz |
monday: moving into some strength work
1. back sqt: 75%x3x5 sets
2. clean pulls: 90%x3x2
3. clean deadlifts: 100% of best clean + 10 kg x 3, +20 kg x 3
4. push press: 5, 5, 4, 3, 3 add weight each set
5. abs
|
|
| Sunday March 28 2010 |
 |
| my mentor shedding wisdom |
sunday:
go to the sectionals at crossfit so cal----ON A HARLEY!!
|
|
| Saturday March 27 2010 |
 |
| my strength coach!! |
saturday:
1. snatch: max for day
2. cln and jerk: max for day
3. fs: heavy single
|
|
| Friday March 26 2010 |
 |
| my big dog!!! |
friday:
rest day
|
|
| Thursday March 25 2010 |
 |
| old man workout |
thursday:
1. snatch: work up to 80%x1x3, 85%x1x2
2. cln and jerk: work up to 80%x1x3, 85%x1x2
3. fs: heavy single
4. abs
|
|
| Wednesday March 24 2010 |
 |
| old man workout |
wednesday:
1. pwr sn+ohs: 2+3.....you control the weight x 5 sets
2. pwr cln+pp+jerk: 1+1+1 x 5 sets. you control the weight.
3. abs
|
|
| Tuesday March 23 2010 |
 |
| WOW |
TUESDAY:
1. cleans: work up to 80%x1x5
2. rack jerks behind neck: work up to a max
3. back sqt: work up to 80%x2x6
4. back ext: 3 x 10
5. abs
|
|
| Monday March 22 2010 |
 |
| harley doug pushing the prowler |
monday:
1. snatch: work up to 80%x1x5
2. sn balance: work up to a heavy single
3. fs: work up to a med single x 2 x 3
4. abs
|
|
| Sunday March 21 2010 |
 |
| yosemite cabin |
sunday:
ride the harley day!!!
|
|
| Saturday March 20 2010 |
 |
| mike gray works off the ground!! |
saturday:
1. snatch: work up to a max for the day.
2. cj; work up to a max for the day
3. fs: work up to a heavy single
|
|
| Friday March 19 2010 |
 |
| a good look at early sunrise at mikes gym |
friday:
enjoy your day off
|
|
| Thursday March 18 2010 |
 |
| working on that finish |
thursday:
1. pwr sn+ohs: work up to 65% of best snatch x 1+3x4 sets
2. pwr cln + pj+jerk: work up to 65% of best cj x 1+1+1 x 4 sets.
|
|
| Wednesday March 17 2010 |
 |
| coach and athlete coaching |
wednesday:
1. snatch: work up to max for the day. take 85% of that weight x 1 x2, 80%x1x2
2. cln and jerk: work up to a max for the day
3. fs: heavy single. 90% of that weight x 1x2, 85%x2x3
4. abs
|
|
| Tuesday March 16 2010 |
 |
| look at the scoop! |
tuesday:
1. pwr snatch: work up to 70% of best snatch x 2 x 5 sets
2. pwr clean + jerk: work up to 70% of best cln and jerk x 1+2 x 5 sets
3. back and abs!
|
|
| Monday March 15 2010 |
 |
| hard pull under the bar |
monday:
1. snatch: work to a heavy single: take 90%x1, 85%x1x3
2. cln and jerk: work to a heavy single: take 90%x1, 85%x1x3
3. fs: heavy single
4. abs
|
|
| Sunday March 14 2010 |
 |
| not bad!!--don\'t forget daylight savings time! |
sunday:
rest day! ride the harley!!
|
|
| Saturday March 13 2010 |
 |
| starting position! good work! |
saturday:
1. sn: max for day
2. cln and jerk: max for the day
3. fs: heavy single
|
|
| Friday March 12 2010 |
 |
| tell me what is wrong with this pull?? |
friday:
coaching day! comment on the pull in the pix above.
|
|
| Thursday March 11 2010 |
 |
| nice mid thigh position |
thursday:
1. cln and jerk: work up to a heavy single. take 90% of that single x 1 x 2, take 85% of that single x 1 x 3.
2. fs: heavy single.
3. ball slams x 50 total
4. box jumps: 15
5. abs
|
|
| Wednesday March 10 2010 |
 |
| good position below knee |
wednesday:
1. snatch: work up to 75%x1x5
2. cln and jerk: work up to 75%x1x4
3. back extensions: 3 x 10
4. weighted sit ups x 25
5. chins; 15 total
|
|
| Tuesday March 9 2010 |
 |
| pull too vertical |
tuesday:
1. snatch: work up to a heavy single. take 90% of that single x 1 x 2, take 85% of that single x 1 x 3.
2. fs: heavy single. 90% of that single x 1 x 2. 85%x2x 3.
3. box jumps: 15 total
4. abs
|
|
| Monday March 8 2010 |
 |
| flexible???? |
monday:
1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 80%x1x5
3. good mornings: 3 x 5-8 reps
4. weighted sit ups x 50 reps.
|
|
| Sunday March 7 2010 |
 |
| 2 rides for a sunday!!! |
sunday:
have a YAHOO DAY!!!
|
|
| Saturday March 6 2010 |
 |
| sunset at mikes gym |
saturday:
1. snatch: work up to a heavy single, 90% of that weight x 1, 85%x1x2
2. cln+jerk: work up to a heavy single, 90% of that weight x 1, 85%x1x2
3. abs
|
|
| Friday March 5 2010 |
 |
| ROCKY! 15 YR YOUNG! looking good old boy! |
FRIDAY:
REST DAY!!!
|
|
| Thursday March 4 2010 |
 |
| FINISH!!!! |
thursday:
1. fs sqt: work up to 88%x2x10
2. sn push press: 5 x 5 increase weight each set
3. RDL x 5 x 3 sets.
4. evil wheel: 30 reps
|
|
| Wednesday March 3 2010 |
 |
| elbow adjustment for the jerk |
wednesday
1. cj: work up to 70%x1x5sets on the minute, 75%x1x5 on the minute, 80%x1x5 on the minute. 83%x1, 86%x1, 89%x1
2. cln shrug: 100%+10 kg x 5, +20 kg x 5, +30 kg x 5 take these off blocks
3. back and abs
|
|
| Tuesday March 2 2010 |
 |
| note the shrug under the bar! |
tuesday:
1. back sqt: work up to 83%x3x10
2. fs: work up to 75%x3x5
3. push press: 5, 4, 3, 2, 1 increase weight each set
4. speed good mornings x 5 x 3 sets.
5. hanging leg raise: 30 reps
|
|
| Monday March 1 2010 |
 |
| national qualifier evelyn hits 93! |
monday:
1. snatch: 70%x1x5sets on the minute. 75%x1x5sets on the minute. 80%x1x5sets on the minute. 83%x1, 86%x1, 89%x1
2. cj: work up to 70%x1, 75%x1, 80%x1
3. sn pull: 100%x3
4. sn pp 3, 3, 3, 3
5. back and abs
|
|
