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| Saturday April 30 2011 |
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| geezer workout kicked howard\'s ba-tootie! |
saturday:
1. snatch: max for day
2. cj: max for day
3. fs: heavy single
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| Friday April 29 2011 |
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| beautiful day in bonsall |
friday:
rest day
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| Thursday April 28 2011 |
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| start em young! |
THURSDAY
1. bs: work up to a heavy single. 90%x2, 85%x2, 80% x failure
2. fs: work up to a heavy single.
3. abs:
4. chins: 30 total
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| Wednesday April 27 2011 |
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| staying over the bar and staying back! |
wednesday:
1. 2 pos cleans: work up to 85% for 5 sets.
2. rack jerks behind neck: 5 sets x 1 rep after warm up...work on speed and footwork.
3. clean pulls 95%x3x2
4. clean halting deadlifts: 100%x3, +10 kg x3 (bring bar to mid thigh and pause. lower weight down 1 " from ground bring back to mid thigh....on the 3rd and final rep, explode upward.)
5. abs: 75 total reps
6. chins: 25 total
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| Tuesday April 26 2011 |
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| erin practicing what she preaches! |
tuesday:
1. fs: work up to a heavy single. 90%x2, 85%x2, 80%x failure!
2. bs: work up to a heavy single.
3. abs:
4. chins: 30 total
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| Monday April 25 2011 |
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| iceland annie working mobility |
monday:
1. 2 pos snatch: work up to 85%x2...that would be 1 from floor, 1 from mid thigh, x5 sets
2. sn pulls: 95%x3x2
3. sn deadlifts: 100%x3+10 kg
4. sn pp: 5, 4, 3, 2 (add weight ea set)
5. abs
6. chins: 25
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| Sunday April 24 2011 |
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| the geezer workout! |
sunday: HAPPY EASTER! CELEBRATE!
rest day! family day!!!
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| Saturday April 23 2011 |
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| ara parseghian\'s motto!! |
saturday:
1. snatch: work up to 90%x1, 85%x1x3, 80%x1x3
2. cln and jerk: work up to 90%x1, 85%x1x3, 80%x1x3
3. fs: heavy single
4. chins: 25
5. good mornings: 3 x 5
6. abs: 50 reps
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| Friday April 22 2011 |
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| rules for living! |
friday
rest day!
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| Thursday April 21 2011 |
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| WE ARE-----ND! WE ARE---ND! |
THURSDAY
1. bs: work up to a heavy single. 90%x2x3, 85%x2x3
2. fs: work up to a heavy single.
3. abs:
4. chins: 30 total
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| Wednesday April 20 2011 |
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| dedicated to all american jim seymore who lost his battle with cancer! |
wednesday:
1. 3 pos cleans: work up to 75% for 5 sets.
2. rack jerks behind neck: work up to a heavy single
3. clean pulls: 90%x3x2, 95%x3
4. clean deadlifts: 100%x3, +10 kg x3
5. abs: 75 total reps
6. chins: 25 total
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| Tuesday April 19 2011 |
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| tired boys are good boys! |
tuesday:
1. fs: work up to a heavy single. 90%x2x3, 85%x2x3
2. bs: work up to a heavy single.
3. abs:
4. chins: 30 total
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| Monday April 18 2011 |
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| this is what i am talking about!!! |
monday:
1. 3 pos snatch: work up to 75%x3...that would be 1 from floor, 1 from mid thigh, 1 from high hang or pocket area. perform 5 sets.
2. sn pulls: 90%x3x2
3. sn deadlifts: 100%x3
4. sn pp: 5, 4, 3, 2 (add weight ea set)
5. abs
6. chins: 25
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| Sunday April 17 2011 |
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| beautiful compound |
sunday:
rest day...have a great day!
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| Saturday April 16 2011 |
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| burgener compound |
saturday:
1. snatch: max day
2. cj: max day
3. fs: heavy single
4. abs
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| Friday April 15 2011 |
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| burgener sign |
friday:
rest day
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| Thursday April 14 2011 |
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| national forest in newburg, mo |
thursday:
1. snatch: work up to 80%x1x5
2. cj: work up to 80%x1x5
3. fs: heavy single. 90% of that single x 2x3
4. abs
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| Wednesday April 13 2011 |
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| burgener compound n mo. |
wednesday:
1. snatch clusters: 70%x1x5 on the minute. 75%x1x5 on the minute. 80%x1x5 on the minute. that means 1 single on the minute for 15 minute.
2. sn pulls: 95%x3, 100%x3
3. sn deadlifts: 100%+10 kg x 3x2sets
4. sn balance+ohs: work up to a heavy single and after each rep do 1 ohs. so its 1+1. 1 sn balance and 1 ohs.
5. chin ups: 25 total
6. abs
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| Tuesday April 12 2011 |
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| important xfit message |
tuesday:
1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 80%x1x5
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| Monday April 11 2011 |
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| CROSSFIT |
monday
1. front sqt: work to a heavy single
rest 15 minutes
2. snatch: work up to 85%x1x5
rest 15 minutes
3. cln and jerk: work up to 85%x1x5
rest 15 minutes
4. front sqt: work up to a heavy single.
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| Sunday April 10 2011 |
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| correction for the pelvic tilt! |
sunday:
harley day!!
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| Saturday April 9 2011 |
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| who are these guys?? |
saturday:
1. snatch: max for the day
2. cln and jerk: max for the day
3. fs: heavy single
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| Friday April 8 2011 |
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| sparton row! |
friday:
rest day
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| Thursday April 7 2011 |
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| pelvic tilt! |
thursday:
1. muscle snatch: max, get there as fast as you can.
2. sn pp+ ohs: max, 1+1, get there in as few sets as you can....but be safe and warmed up.
3. sn balance: beat the sn pp+ohs--max for the day....again...get there in as few sets as you can.
4. snatch: heavy single. many times a pr, but not always.
5. abs--your choice.
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| Wednesday April 6 2011 |
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| drag that sucker! |
wednesday:
1. fs: heavy single
2. snatch: 80%x1x5
3. cln and jerk: 80%x1x5
4. good mornings: 3 x 4-5 reps, you choose the weight
5. chins: 20 total
6. abs
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| Tuesday April 5 2011 |
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| starting pos for long legs |
tuesday:
1. fs- heavy single, 90%x1x2, 85%x2x2
2. snatch: work up to 85%x1x5
3. cj: work up to 85%x1x5
4. fs: heavy single
5. chins: 50 total
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| Monday April 4 2011 |
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| rear foot hits first! |
monday
1. front sqt: work to a heavy single
rest 15 minutes
2. pwr snatch + ohs: work up to 75% of best snatch, this should be about 85-90% of best pwr snatch: i want speed, and overhead bottom strength built here. lets do 3-5 sets with this weight. do 1 + 2 for 3-5 sets. that is 1 pwr snatch + 2 ohs.
rest 15 minutes
3. pwr cln + pj + jerk: we need to work our drive on the jerk here as well as our finish. our clean has been looking pretty good so we do not worry so much about that. work up to 75% of best clean for the pwr clean...then pwr clean the wt. then power jerk the wt. then jerk the wt. written like this: 75% x 1 +1 +1. do 3-5 sets.
rest 15 minutes
4. back sqt: work up to a heavy single.
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| Sunday April 3 2011 |
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| wall climbs |
sunday:
rest day! enjoy the time getting the body recovered!
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| Saturday April 2 2011 |
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| box jumps for explosion |
saturday
1. snatch: heavy single. not max, not pr, but heavy....
2. cj: heavy single
3. fs: heavy single
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| Friday April 1 2011 |
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| so the gal asked me if i wanted a beer. i said nope...gave alcohol up for lent. she said why not give up cokes?? omg! |
friday
rest day
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