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WOD Archive - March 2011

Thursday March 31 2011
powerful position ready to explode!!
thursday:

1. bs: work up to 80%x3x10 sets

2. fs: work up to 75%x3 x 5 sets.

3. abs

4. chins: 25



Comments (26)

Wednesday March 30 2011
geezer TORTURE!
WED

1. CLEAN AND JERK: work up to 85%x1, 80%x1x2, 75%x1x2

2. clean deadlifts: work up to 100%x3x2

3. chins: 25

4. abs-100



Comments (8)

Tuesday March 29 2011
the burgener barrow at the geezer workout
tuesday:

1. fs: work up to 80%x3x10 sets

2. bs: work up to 75%x3 x 5 sets.

3. abs

4. chins: 25



Comments (15)

Monday March 28 2011
shrug your body down and around bar
monday:

1. snatch: work up to 85%x1, 80%x1x2, 75%x1x2

2. sn deadlifts: work up to 100%x3x2

3. sn pp: 5, 5, 5, 5

4. chins: 25

5. abs



Comments (31)

Sunday March 27 2011
love this bar position
sunday:

harley day! last day in naples fla!!!



Comments (21)

Saturday March 26 2011
coach me coach!
saturday:

1. snatch: max for day

2. cj: max for day

3. fs: heavy single



Comments (9)

Friday March 25 2011
the rogue rack!!
friday:

rest day



Comments (9)

Thursday March 24 2011
coach me coach!
thursday:

1. bs: work up to 78%x3x10 sets

2. fs: work up to 73%x3 x 5 sets.

3. abs

4. chins: 25



Comments (6)

Wednesday March 23 2011
coach casey coach!!!
wednesday:

1. pwr clean+hang clean+ clean: work up to 80% of best pwr clean then do 6 more sets. that is 1 pwr clean+1 hang clean +1 clean....3 reps = 1 set.

2. rack jerks behind neck: max for the day

3. clean deadlifts: 100%x3, +10 kg x 3

4. chins: 25

5. low back: your choice of 3 sets and 5-10 reps.

6. abs



Comments (30)

Tuesday March 22 2011
this is amie adjusting the bar out of the front sqt. note the elevation of the bar coming out of the clean.
tuesday:

1. fs: work up to 78%x3x10 sets

2. bs: work up to 73%x3 x 5 sets.

3. abs

4. chins: 25



Comments (7)

Monday March 21 2011
this young lady is hosting 3 eggs!
MONDAY:

1. PWR SNATCH+ HANG SNATCH+ SNATCH: this accumulates 3 reps in this one set. i want you to work up to 75% of best pwr snatch then hit the hang snatch and finally the snatch for 6 total sets.

2. sn pulls: work up to 95%x3, 100%x2x2

3. sn pp: 3, 3, 3,

4.good mornings: 3 x 6 you select the weight

5. chins: 25 total



Comments (6)

Sunday March 20 2011
my name is???? lifter!!!!
sunday:

harley day!



Comments (9)

Saturday March 19 2011
go get em girl!!
saturday: a different load today

1. pwr snatch: max, then a heavy snatch.

2. pwr cln+jerk: max pwr clean, then a heavy clean and jerk. heavy does not mean max!!

3. fs: heavy single



Comments (4)

Friday March 18 2011
plant a garden day!
friday:

rest day other than planting that garden!!



Comments (1)

Thursday March 17 2011
AIRBORNE!!
THURSDAY:

1. back sqt: 75%x3x10 sets

2. fs: 70%x3x5 sets.



Comments (1)

Wednesday March 16 2011
strong finish by a 14 yr old
wednesday:

1. pwr clean+clean: work up to max pwr clean (parallel and above) with the clean. then do 5 more sets of cleans only x 2 reps.

2. rack jerks behind neck: max for the day

3. clean pulls: work up to 20 kg more than you power cleaned and cleaned x 3 x 3 sets.

4. chins: 25

5. low back: your choice of 3 sets and 5-10 reps.

6. abs



Comments (2)

Tuesday March 15 2011
amanda sandoval!
tuesday:

1. fs: work up to 75%x3x10 sets

2. bs: work up to 70%x3 x 5 sets.

3. abs

4. chins: 25



Comments (1)

Monday March 14 2011
this 14 yr old will be great!
MONDAY:

1. PWR SNATCH+ SNATCH: work up to a max pwr snatch and when you fail with that weight continue on snatching for 3 sets. so you would pwr snatch+snatch. when the pwr snatch is no longer a pwr snatch continue on snatching with that weight for 3 more set.

2. sn pulls: work up to 95%x3, 100%x2

3. sn deadlift: 100%+10 kg x 3 x 2

4. sn pp: 3, 3, 3,

5. back ext: 3 x 10 use weights

6. chins: 25 total



Comments (2)

Sunday March 13 2011
beautiful bonsall! day light savings time!
sunday:

harley day!!



Comments (1)

Saturday March 12 2011
great coaches
saturday:

1. snatch: max

2. cj: max

3. fs: heavy single



Comments (1)

Friday March 11 2011
tangerines at mikes gym
friday:

rest day! enjoy the so calif. weather



Comments (1)

Thursday March 10 2011
great bike for sale
thursday:

1. pwr cln+fs+jerk: work up to 85% of best pwr clean and do 6 sets.

2. clean deadlift: 100%x3, 100%+10 kg x 3. lets pause at mid thigh for a 1002 count then stand. this will be heavy so make adjustments if it is too heavy for you to maintain good form.

3. fs: heavy single, 90% x 2, 85%x3, 80%x3

4. abs: 50 glute ham situps



Comments (33)

Wednesday March 9 2011
spring is right around the corner
wednesday

1. pwr snatch+ohs+snatch: work up to 80% of best pwr snatch and do 6 sets

2. sn pulls: 90%x3, 95%x3, 100%x2

3. sn deadlift: 100%+10 kg x 3

4. sn pp: 5, 4, 3

5. chins: 25 total

6. abs



Comments (26)

Tuesday March 8 2011
geezer riding club
tuesday:

1. pwr clean+clean: work up to 80% for 2 sets, then 85% for 3 sets. use your best pwr clean as the guide.

2. pj+jerk off rack. work up to 80%x1+1x2, 85%x1+1x2

3. front sqt: work up to heavy single. then 90% of that single x 1x2,

4. abs



Comments (2)

Monday March 7 2011
usmc harley!!
MONDAY:

1. PWR SNATCH+ SNATCH: work up to 75% of best snatch. work 5 sets.

2. sn pulls: work up to 90%x3, 95%x3x2

3. sn pp: 5, 4, 3, 2

4. back ext: 3 x 10 use weights

5. chins: 25 total




Comments (22)

Sunday March 6 2011
look at that beautiful sunset
sunday:

take a harley ride



Comments (1)

Saturday March 5 2011
dream bike for a marine!
saturday:

1. snatch: max for day

2. cln and jerk: max for day

3. fs: heavy single



Comments (30)

Friday March 4 2011
look at that snow in them thar mountains
friday:

rest day! we are traveling to the arnolds!!



Comments (0)

Thursday March 3 2011
what is the future of xfit. very promising! YAHOO!
thursday:

1. muscle snatch: max

2. sn pp+ohs: max

3. sn balance: max

4. heavy snatch--try to beat a record




Comments (5)

Wednesday March 2 2011
clean to fs
wednesday:

1. sn: work up to 85%x1x5

2. cln and jerk: work up to 85%x1x5

3. fs: heavy single, 90% of that single x 1x2, 85% of that single x 1 x 3.

4. back extensions: 3 x 10 with a load.



Comments (29)

Tuesday March 1 2011
what a stud and hard worker this young man is!!!
tuesday: happy march day!!

1. pwr cln+hang sqt clean+clean: work up to 75% of best clean and do 5 sets.

2. rack jerks bnk: work up to a heavy single

3. clean deadlifts to mid thigh and pause. on 3rd rep explode: work up to 90%x3, 95%x3, 100%x3.

4. abs: 50 reps

5. dead hang chins: 25 reps



Comments (9)