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| Sunday July 31 2011 |
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| beautiful view |
sunday: last day of the games!!
riding the harley day!! OR....go to the games and cheer your butt off!!!
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| Saturday July 30 2011 |
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| teaching positions |
saturday:
1. snatch: max for day
2. cln and jerk: max for day
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| Friday July 29 2011 |
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| mikes gym view |
friday:
rest day! going to the crossfit games!!
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| Thursday July 28 2011 |
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| staying over the bar |
thursday:
1. front sqt: work up to 80%x3x5
2. sn pp+ohs: 3+3 x 5 sets. you select the weight.
3. sn balance: work up to a heavy single.
4. chins: 25
5 abs: 100 reps. your choice.
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| Wednesday July 27 2011 |
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| SHOW ME THE ARM PITS!! |
WEDNESDAY:
1. barski cleans: work up to 70%x3 (all from mid thigh) x 5 sets
2. cln pulls: 95%x3x3
3. cln deadlift for position: 100%+10 kgx3x2
4. rack jerks behind neck: heavy single
5. abs: your choice
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| Tuesday July 26 2011 |
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| BIG FINISH FROM A BIG MAN! |
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 July 25 2011 |
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| old school finish |
monday:
1. bar ski snatch: work up to 70%x3 all from mid thigh and no strapsx 5 sets
2. sn pulls: 100%x3x2
3. snatch deadlift for position: 100%+10 kgx3x2
4. sn pp: 5, 5, 5
5. abs: your choice
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| Sunday July 24 2011 |
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| new head-gear!! |
sunday
last day of the crossfit olympic trainers course at usd!
rest of youse??? harley day!!!
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| Saturday July 23 2011 |
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| at crossfit springfield. is there any other way! |
saturday
1. snatch: max for day
2. cj: max for day
3. sit ups x 100 reps with weight
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| Friday July 22 2011 |
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| MY BOYS!! |
FRIDAY:
rest day! gearing up for the crossfit olympic trainers course at usd!!
get ready for burpees!!!
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| Thursday July 21 2011 |
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| from my 1966 national championship team! |
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 July 20 2011 |
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| masters champ and former team mate at notre dame. kent the man from tenn. |
wednesday:
1. 2 pos clean: work up to 75%x2 (floor, mid-thigh) x 5 sets
2. cln pulls: 95%x3x2
3. cln deadlift for position: 100%+10 kgx3x2
4. rack jerks behind neck: heavy single
5. abs: your choice
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| Tuesday July 19 2011 |
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| good starting position! even for a bride to be! |
tuesday: same as last week, but the heavy single should be a tad bit heavier. BUT....maybe not!
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 July 18 2011 |
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| here is a great athlete from montreal. |
monday:
1. 2 pos snatch: work up to 75%x2 (floor, mid-thigh) x 5 sets
2. sn pulls: 95%x3x2
3. snatch deadlift for position: 100%+10 kgx3x2
4. sn pp: 5, 5, 5
5. abs: your choice
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| Sunday July 17 2011 |
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| just like bonsall. this is tuscany region in italy. |
sunday:
ride the harley day!!
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| Saturday July 16 2011 |
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| pukie in wales |
saturday:
1. snatch: max for day
2. cln and jerk: max for day
3. abs
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| Friday July 15 2011 |
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| rest day in europe |
friday:
chill out!!!
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| Thursday July 14 2011 |
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| making corrections |
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 July 13 2011 |
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| learning the jerk |
wednesday:
1. 3 pos clean: work up to 65%x3 (floor, mid-thing, high hang) x 5 sets
2. cln pulls: 90%x3x2
3. cln deadlift for position: 100%x3x2
4. rack jerks behind neck: heavy single
5. abs: your choice
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| Tuesday July 12 2011 |
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| mobility |
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 July 11 2011 |
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| feel the position!! |
monday:
1. 3 pos snatch: work up to 65%x3 (floor, mid-thing, high hang) x 5 sets
2. sn pulls: 90%x3x2
3. snatch deadlift for position: 100%x3x2
4. sn pp: 5, 5, 5
5. abs: your choice
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| Sunday July 10 2011 |
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| I LOVE MY LIFE!! |
sunday:
rest day!!
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| Saturday July 9 2011 |
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| olympic lifters do xfit! |
saturday:
1. snatch: max for day
2. cj: max for day
because we have been on a strength cycle don't expect to hit pr's! if you do---great....but we are going to start a new cycle monday honing in on our new achieved strength.
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| Friday July 8 2011 |
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| surfing lab |
friday:
rest day
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| Thursday July 7 2011 |
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| torpedo carry up mikes gym drive |
1. front sqt: 90%x2x4
2. bs: 80%x2x4
3. snpp: 5, 4, 3, 2, 1
4. weighted sit ups x 100
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| Wednesday July 6 2011 |
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| hard work develops into olympians |
wednesday:
1. snatch: work up to 85%x1x3
2. cln and jerk: work up to 80%x1x3
3. abs: your choice
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| Tuesday July 5 2011 |
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| beautiful so west colo |
tuesday:
1. back sqt: 90%x2x4
2. fs: 80%x2x4
3. pp: 5, 4, 3, 2, 1
4. weighted sit ups x 100
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| Monday July 4 2011 |
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| happy 4th of july |
monday! independence day for the USA!!
have a great day spending time with family!
on our way to heathrow and then home to usa from wales tomorrow.
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| Sunday July 3 2011 |
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| beautiful sunset |
sunday:
rest day, much needed.
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| Saturday July 2 2011 |
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| who says there is no passion in weightlifting! |
saturday:
1. snatch: work up to a medium single
2. cj: work up to a med heavy cln and jerk
3. sit ups: 100
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| Friday July 1 2011 |
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| sunset at mikes gym |
friday: rest day boss hoss and i will be in cardiff, uk
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