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| Monday January 31 2011 |
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| start your acceleration |
monday:
1. pwr sn+hang snatch+snatch: that is 1+1+1 go up to 70% of best pwr sn and do this for 5 sets.
2. sn pull: 90%x3x3
3. sn pp: 5, 4, 3, 2, 2
4. back extension: 3 x 10
5. abs: 75 sit ups total.
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| Sunday January 30 2011 |
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| stunning sunset |
sunday:
harley day! enjoy the day!
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| Saturday January 29 2011 |
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| strong people visit mikes gym |
saturday:
1. snatch: heavy single
2. cj: heavy single
3. fs: heavy single
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| Friday January 28 2011 |
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| what the heck?? |
friday:
rest day
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| Thursday January 27 2011 |
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| a drill to keep you from allowing the bar to pull you forward off the ground. |
thursday:
1. clean and jerk: work up to 70%x1, 80%x1, 85%x1, 80%x1, 85%x1, 88%x1, 85%x1, 88%x1, 90%x1.
2. fs: heavy single
3. reverse back ext: 3 x 10
4. abs
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| Wednesday January 26 2011 |
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| team ga banner |
wednesday
1. muscle snatch: max
2. sn pp+ohs: heavy single
3. sn balance: heavy single
4. snatch: work up to a heavy single. many times after following this sequence athletes may get personal records.
5. good mornings x 5 reps x 3 sets. add weight each set.
6. abs
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| Tuesday January 25 2011 |
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| if you want to be great |
tuesday:
1. snatch: work up to 80%x1x5
2. cj: work up to 80%x1x5
3. mobility work
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| Monday January 24 2011 |
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| coaches need to understand this |
monday:
1. snatch: work up to 70%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 80%x1, 85%x1
2. cj: work up to 70%x1, 75%x1, 80%x1, 85%x1
3. fs: heavy single
4. chins: 20
5. back extensions: 3 x 10
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| Sunday January 23 2011 |
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| trainers at crossfit oly cert in atlanta |
sunday:
rest day
im riding the bmw today!!
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| Saturday January 22 2011 |
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| hell ya!!! |
saturday:
1. snatch: heavy single
2. cln and jerk: heavy single
3. fs: heavy single
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| Friday January 21 2011 |
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| this is what i am talking about |
friday:
rest day
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| Thursday January 20 2011 |
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| when the arms bend, the power ends! |
thursday:
1. cln and jerk: work up to 80%x1, 85%x1, 70%x1, 75%x1, 80%x1, 85%x1, rest 2.5 min-3 min between sets. no misses!!!
2. snatch: work up to 85%x1
3. fs: heavy single
4. abs
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| Wednesday January 19 2011 |
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| crossfit oly cert in atlanta! |
wednesday:
1. pwr snatch: work up to about 70% of best pwr snatch x 2 x 7 sets.
2 pwr clean + jrk: work up to 70% of best pwr clean x 2+1 x 6 sets.
3. sit ups: 50 total
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| Tuesday January 18 2011 |
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| coach matt making adjustments |
tuesday:
1. cln and jerk: work up to 80%x1x5,
2. halting cln deadlifts: 100%x3x3
3. fs: heavy single
4. abs
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| Monday January 17 2011 |
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| use that pole to check angle consistency |
monday:
1. fs: work up to a heavy single. take about 5 to 6 reps to get there.
2. snatch: work up to 80%x1x5
3. sn pull: work up to 100%x2x2
4. sn deadlift: work up to 100%x2. +10 kg, +15 kg x 1
5. abs
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| Sunday January 16 2011 |
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| hummers at mikes gym!! |
sunday: last day of oly cert in atlanta!
rest day!
ride the harley!!
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| Saturday January 15 2011 |
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| first deer!!! |
saturday:
1. snatch: heavy single
2. cln and jerk: heavy single
3. fs: heavy single
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| Friday January 14 2011 |
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| great pix of dad and son! |
friday: i travel to atlanta and flowery branch hs today for the oly cert this weekend.
rest day.
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| Thursday January 13 2011 |
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| strong lady!! |
thursday:
1. snatch: work up to 80%x1, 85%x1, 70%x1, 75%x1, 80%x1, 85%x1, rest 2.5 min-3 min between sets. no misses!!!
2. cln and jerk: work up to 85%x1
3. fs: heavy single
4. abs
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| Wednesday January 12 2011 |
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| great shirt!! |
wednesday this is a recovery day. focus on speed and positions
1. pwr snatch: work up to about 80% of best pwr snatch x 2 x 5 sets.
2 pwr clean + jrk: work up to 80% of best pwr clean x 1+1 x 5 sets.
3. sit ups: 50 total
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| Tuesday January 11 2011 |
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| proper rack position by geezer tim! |
tuesday:
1. cln and jerk: work up to 90%x1, then 85%x1x2, then 80%x1x2
2. cln pulls: 100%x3x2
3. fs: heavy single
4. abs
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| Monday January 10 2011 |
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| mary e. not bad! |
monday:
1. fs: work up to a heavy single. take about 5 to 6 reps to get there.
2. snatch: work up to 85%x1x5
3. sn pull: work up to 95%x2x2
4. sn deadlift: work up to 100%x2. +10 kg x 2
5. abs
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| Sunday January 9 2011 |
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| outstanding finish |
sunday
rest day! harley time!
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| Saturday January 8 2011 |
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| check out that back angle off the ground |
saturday:
1. snatch: heavy single for the day
2. cln and jerk: heavy single for the day
3. fs: heavy single
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| Friday January 7 2011 |
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| working foot position on the jerk |
friday:
rest day
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| Thursday January 6 2011 |
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| starting position of cody |
thursday
1. pwr clean+fs+pp: 1+1+1, take to a heavy pp. when the pp fails you are finished.
2. rack jerk behind neck: go for a record.
3. abs
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| Wednesday January 5 2011 |
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| burgener barrell works! |
wednesday:
1. muscle snatch: max
2. sn pp+ohs: max
3. sn balance: max
4. snatch: take it to a heavy single for the day. (this could be a new record if all goes well)
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| Tuesday January 4 2011 |
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| ball slams work! |
tuesday:
1. fs: work up to 90%+x1
2. cln and jerk: work up to (70%x1, 75%x1, 80%x1,3
3. cln pulls: 100%x3
4. halting deadlifts: 100%+5 kg x3x2
5. abs
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| Monday January 3 2011 |
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| 30 day paleo challenge for coach b |
monday:
1. fs: work up to 90%x1
2. snatch: work up to a heavy single, THEN: 85% of that single x 1 x2, 80%x1x3
3. sn pull: work up to 95%x2, 100%x2 (one has to maintain form on the pull)
4. sn deadlift: work up to 100%x2. +10 kg x 2
5. abs
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| Sunday January 2 2011 |
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| fire lady carry! |
sunday:
ride the harley day!!!
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| Saturday January 1 2011 |
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| great new years day workout! |
saturday:
1. snatch: heavy single
2. cln and jerk: heavy single
3. fs: heavy single
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