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| Tuesday May 31 2011 |
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| geezer coach! |
tuesday: start a new cycle. 4 wk strength cycle
1. back sqt:: 10 sets of 3 reps with 70%
2. snatch pull: 90%x3, 95%x3
3. sn deadlifts: 100%x3, +5 kg x 3
4. sn pp: 5, 4, 3, 3, 3
5. weighted push ups x 100 reps
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| Monday May 30 2011 |
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| i so love my country! |
monday: MEMORIAL DAY!
celebrate but more than anything----REMEMBER THE FALLEN WARRIORS!!! WE ARE so lucky to live where we live and have what we have!!! GOD BLESS AMERICA!!!
ENJOY THE DAY OFF!!
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| Sunday May 29 2011 |
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| enjoy the much needed rest! |
sunday
enjoy the day!!! rest!!
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| Saturday May 28 2011 |
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| erin works that lack of flexibility |
saturday: MEET DAY
1. snatch: max, set a record
2. cln and jerk: max, set a record
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| Friday May 27 2011 |
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| open up them thar pits!! |
friday:
rest day! prepare mentally for meet tomorrow.
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| Thursday May 26 2011 |
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| watchful eye of sassy sage! |
thursday: 2 days away from sat meet.
play around with bars only if you must. just to loosen up! taking a complete day off is ok too!
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| Wednesday May 25 2011 |
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| stretching for proper rack position |
wednesday:
1. snatch: work up to 80% of opener x 1 x 3
2. cj: same as snatch
3. abs
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| Tuesday May 24 2011 |
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| external rotation supports the weight overhead |
tuesday:
1. snatch: work up to 85% of opener x 1, 80% of opener x 1 x 2
2. cln and jerk: same as snatch:
3. fs: heavy single
4. abs: 50 sit ups.
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| Monday May 23 2011 |
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| ankle, knee, hip flexibility |
monday: get ready for contest at crossfit invictus or at any gym on saturday
1. snatch: work up to 90% of opener x 1, 85%x1, 80%x1
2. cln and jerk: same as snatch
3. fs: heavy single. 90% of single x 1, 85% of single x 1
4. abs: 100 sit ups
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| Sunday May 22 2011 |
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| early am fog at mikes gym |
sunday! rest day
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| Saturday May 21 2011 |
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| jp\'s make shift dartfish |
saturday: meet conditions
1. snatch: work up to openers
2. cj: work up to openers
3. fs: heavy single. -10 kg x1, - 10 kg x 2
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| Friday May 20 2011 |
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| dartfish |
friday: rest day
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| Thursday May 19 2011 |
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| to mid thigh |
thursday:
1. snatch: meet conditions---work up to 10 kg before openers x 2 sets
2. cln jerk: 10 kg before openers x 2 sets
3 front sqt: heavy single
4. abs. your choice.
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| Wednesday May 18 2011 |
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| watching you! |
wednesday: recovery day....lifting but light.
1. snatch: work up to 70% x 2 x 4
2. cj: work up to 70%x1+2 x 4
work speed and tech. if 70% feels too heavy, go lighter. i want movement, but not intensity!
i want rest time but movement.
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| Tuesday May 17 2011 |
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| starting position |
tuesday: happy birthday sage!!!! 21 yrs young!!
1. front sqt: heavy single.
2. snatch: work up to 85%x1x2, 80%x1x2, 75%x1x2
3. cln and jerk: work up to 90%x1
4. fs: heavy single. 90% of that single x 1, 85% x 1 x3
5. abs: your choice.
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| Monday May 16 2011 |
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| coach me coach! |
monday: 2 wks from competition at xfit invictus!
1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 80% x 1 x 5
3. chins: 25
4. sit ups: 100
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| Sunday May 15 2011 |
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| beautiful at mikes gym |
sunday:
ride he harley day!!!
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| Saturday May 14 2011 |
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| spartan row....welbourne style |
saturday: first day of oly course at usd!!
1. snatch: max for day
2. cj: max for day
3. fs: heavy single
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| Friday May 13 2011 |
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| rest day |
friday:
rest day!!
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| Thursday May 12 2011 |
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| finish |
thursday:
1. snatch: 75%x1x5
2. cj: 75%x1x5
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| Wednesday May 11 2011 |
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| notre dame tunnel |
wednesday:
1. snatch: work up to a heavy single. 90%x1, 85%x1x5
2. cj: work up to a heavy single. 90%x1, 85%x1x5
3. fs: work up to a heavy single. -20 kg x 2, -20 kg to failure.
4. chins-25.
5. abs-100 sit ups
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| Tuesday May 10 2011 |
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| check the grip width |
tuesday:
1. snatch; 80% x 1 x 5
2. cj: 80% x 1 x 5
3. sit ups: 100
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| Monday May 9 2011 |
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| start the acceleration! |
monday:
1. snatch: work up to a heavy single. then...90% of that weight x 1, 85%x1, 80%x1
2. cj: work up to 85%x1x3, 80%x1x3
3. fs: heavy single
4. abs: 50 total reps
5. chins: 25 total
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| Sunday May 8 2011 |
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| lift off!! |
sunday:
rest day! get out and enjoy the day!
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| Saturday May 7 2011 |
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| shrug down and around the bar! |
saturday:
1. snatch: max for the day
2. cj: max for the day
3. fs: heavy single.
4. sit ups: 100 reps
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| Friday May 6 2011 |
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| finish!! |
friday: on my way to chantilly, va. today
rest day!!
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| Thursday May 5 2011 |
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| finish!! |
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. box jumps: 25 total jumps
4. abs:
5. chins: 30 total
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| Wednesday May 4 2011 |
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| dip straight down and up for the jerk |
wednesday:
1. barski cleans: work up to 80%x3 for 5 sets. barski cleans are 3 cleans in a row from the mid thigh position. no straps are used and the bar is not put down until the set is completed.
2. rack jerks: 5 sets x 1 rep after warm up...work on speed and footwork.
3. 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.)
4. abs: 75 total reps
5. chins: 25 total
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| Tuesday May 3 2011 |
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| another armpit shot |
tuesday:
1. fs: work up to a heavy single. 90%x2, 85%x2, 80%x failure!
2. bs: work up to a medium heavy single.
3. abs:
4. chins: 30 total
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| Monday May 2 2011 |
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| show me those armpits! |
monday:
1. barski snatch: work up to 80%x3x5 sets. a barski snatch is 3 snatches from mid thigh. no straps are used and the bar is not dropped until after the completion of 3 reps.
2. sn pulls: 100%x3x2
3. sn deadlifts: 100%x3+15 kg
4. sn pp: 5, 4, 3, 2 (add weight ea set)
5. abs
6. chins: 25
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| Sunday May 1 2011 |
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| crossfit so co at the otc |
sunday:
rest day!
harley day!!
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