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| Wednesday August 31 2011 |
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| working the start |
wednesday:
1. snatch on the minute: 65%x1x5 on the minute, 70%x1x5, on the minute. 75%x1x5 on the minute. then 80%x1x3 take as much time as you need.
2. cln and jerk: work up to 75%x1x5.
3. chins: 50 total
4. good mornings: 3 x 5 you decide the wt.
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| Tuesday August 30 2011 |
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| big clean |
tuesday:
1. snatch: work up to 85%x1x5
2. cln and jerk: work up to 85%x1x5
3. fs: work up to a heavy single, then 90% of that single x 1 x 2, 85%x3x3
4. abs--your choice.
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| Monday August 29 2011 |
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| big snatch |
monday:
1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 80%x1x5
3. chins: 25
4. abs: 100 reps
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| Sunday August 28 2011 |
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| beautiful perth!! |
sunday:
rest day!!
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| Saturday August 27 2011 |
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| box jumps for power |
saturday:
1. snatch: work up to 90%x1, 85%x1, 80%x2x3
2. cj: work up to 90%x1, 85%x1, 80%x1x3
3. abs
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| Friday August 26 2011 |
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| boss hoss in sydney!! |
friday:
rest day
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| Thursday August 25 2011 |
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| staying over the bar! |
thursday:
1. pwr clean + pj + jerk: 1 +1 + 1 x 5 sets, you chose the weight.
2. fs: heavy single.
3. abs
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| Wednesday August 24 2011 |
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| working range of motion |
wednesday:
1. muscle snatch: max for day
2. sn pp+ohs: max for day
3. sn balance: max for day
4. snatch: work up to a heavy single
4. abs: your choice
5. glute ham back extension: 3 x 10
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| Tuesday August 23 2011 |
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| check back angle |
tuesday:
1. barski cleans: all from mid thigh: work up to 75% x 3 x 5 sets.
2. cln pulls: work up to 90%x2, 95%x2, 100%x2
3. pp: 5, 4, 3,
4. bs: heavy single
5. abs: your call
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| Monday August 22 2011 |
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| speed under bar. check chalk! |
monday:
1. barski snatches: no straps used all from mid thigh: work up to 75% x 3 x 5 sets.
2. sn pulls: work up to 90%x2, 95%x2, 100%x2
3. sn pp: 5, 4, 3,
4. fs: heavy single
5. abs: your call
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| Sunday August 21 2011 |
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| more of the patch |
sunday:
rest day!
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| Saturday August 20 2011 |
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| the patch at rbv. we want these in xfit box\'s |
saturday:
1. snatch: max for day
2. cj: max for day
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| Friday August 19 2011 |
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| old guys rule |
friday:
rest day
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| Thursday August 18 2011 |
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| split clean old school |
thursday:
1. fs: work up to a heavy single. 90% of that single x 1 x 3, 80% x2x3
2. abs: 100 sit ups
3. chins: 50 total reps
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| Wednesday August 17 2011 |
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| training partners when at notre dame |
wednesday:
1. 2 pos cleans+jerk: work up to 80% x 2 + 1 x 5 sets.
2. clean pulls: work up to 100%x3x2
3. clean deadlifts: work up to 100% +10 kg x 3 x2
4. glute ham back extension: 3 x 10
5. abs: 100 sit ups
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| Tuesday August 16 2011 |
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| a very young lifter from rbvhs |
tuesday:
1. back sqt: work up to a heavy single then take 90% of that single x 3, then 85% of that heavy single x 3 x 3
2. fs: work up to a heavy single, then 80%x3x5
3. back: good mornings x 5 (done explosively) you choose the weight.
4. abs: 100 weighted sit ups.
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| Monday August 15 2011 |
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| sage in her first meet |
monday:
1. 2 pos snatch: work up to 80%x2 (floor, mid-thigh) x 5 sets
2. sn pulls: 100%x3x2
3. snatch deadlift for position: 100%+10 kg x3x2
4. sn pp: 5, 4, 3, 3
5. abs: your choice
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| Sunday August 14 2011 |
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| outdoor sleeping area at mikes gym! |
sunday:
rest day! last day at oly cert in so lake tahoe.
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| Saturday August 13 2011 |
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| working range of motion b\'4 strength! |
saturday:
1. snatch: work up to a med heavy single. then 90% of that single x 1 x 3
2. cj: work up to a med heavy single. then 90% of that single x 1 x 3
3. fs: heavy single
4. sit ups: 100 reps
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| Friday August 12 2011 |
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| beautiful day in paradise |
friday:
on my way to so lake tahoe and a xfit olympic training course.
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| Thursday August 11 2011 |
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| using the energy of the bar |
thursday:
1. front sqt: work up to a heavy single then take 90% of that single x 2, then 85% of that heavy single x 3 x 3
2. bs: work up to a heavy single, then 80%x3x5
3. back: good mornings x 5 x 3 sets
4. abs: 100 weighted sit ups.
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| Wednesday August 10 2011 |
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| study to get better |
wednesday:
1. 3 pos clean: work up to 70%x3 (floor, mid-thing, high hang) x 5 sets
2. cln pulls: 95%x3x2
3. cln deadlift for position: 100%x3x2
4. rack jerks behind neck: heavy single
5. abs: your choice
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| Tuesday August 9 2011 |
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| pulling down and around bar! hard core! |
tuesday:
1. back sqt: work up to a heavy single then take 90% of that single x 2, then 85% of that heavy single x 3 x 3
2. fs: work up to a heavy single, then 80%x3x5
3. back: good mornings x 5 (done explosively) you choose the weight.
4. abs: 100 weighted sit ups.
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| Monday August 8 2011 |
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| staying back |
monday:
1. 3 pos snatch: work up to 70%x3 (floor, mid-thing, high hang) x 5 sets
2. sn pulls: 95%x3x2
3. snatch deadlift for position: 100%+5 kg x3x2
4. sn pp: 5, 4, 3, 3
5. abs: your choice
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| Sunday August 7 2011 |
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| beautiful day |
sunday:
rest day!
harley ride!
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| Saturday August 6 2011 |
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| grip width bar placement |
saturday:
1. snatch: max
2. cj: max
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| Friday August 5 2011 |
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| oly cert at usd |
friday:
rest day
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| Thursday August 4 2011 |
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| amazing people!! |
thursday
1. clean and jerk: work up to (70%x2, 75%x1, 80%x1)3 rounds these are waves or complexes as some coaches call them. work to 80% then back down to 70% and back up again.
rest 15 min
2. clean shrugs: take off rack. 100%x5, 110%x5, 120%x5x2
3. back sqt: work up to 80%x4x5
4. rdl's or good mornings x 10 x 3 sets.
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| Wednesday August 3 2011 |
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| coaching positions |
wednesday:
1. snatch: work up to 85%x1x5
2. sn pulls: 90%x3, 95%x2
3. fs: work up to heavy single, then 90% of that single x 1, then 85% of that single x 3 x3
4. abs
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| Tuesday August 2 2011 |
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| xfit games |
tuesday:
1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 80%x1x5
3. good mornings: 3 x 5 reps. you choose the weight.
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| Monday August 1 2011 |
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| crowd at xfit games |
monday:
1. snatch: work up to 85%x1x5
2. cln and jerk: work up to 85%x1x5
3. fs: work up to 90%x1, 85%x3x3
4. weight sit ups x 50 reps.
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