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| Tuesday January 31 2012 |
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| early am fog at mikes gym |
tuesday:
start each workout with the junk yard dog warm up and the burgener warm up.
tuesday:
1. cln and jerk: work up to 60%x1x5 on the minute. that is 1 rep on the minute for 5 min. then 70%x1x5 on the minute. then 75%x1x5 on the minute. then take as much time as you need in between sets. 80%x1, 85%x1, 88%x1, 80%x1, 85%x1, 88%x1.
2. snatch: work up to 75%x1
3. fs: medium single
4. chin ups: 25
5. sit ups: 50 weighted
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| Monday January 30 2012 |
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| note ankle, knee, hip flex and torso extension. |
4th week of the cycle.
start each workout with the junk yard dog warm up and the burgener warm up.
monday:
1. snatch: work up to 60%x1x5 on the minute. that is 1 rep on the minute for 5 min. then 70%x1x5 on the minute. then 75%x1x5 on the minute. then take as much time as you need in between sets. 80%x1, 85%x1, 88%x1, 80%x1, 85%x1, 88%x1.
2. cln and jerk: work up to 75%x1
3. fs: heavy single
4. good mornings: light 3 sets x 3-5 reps
5. sit ups: 100 weighted sit ups.
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| Sunday January 29 2012 |
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| dhp wod at xfit overload!!! great fund raiser for our servicemen!! |
sunday:
r and r day!!
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| Saturday January 28 2012 |
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| start em young!! crossfit kids! |
saturday:
1. snatch: 40%x3, 50%x2, 60%x1, 70%x1, 80%x1, 85%x1, 90%x1 if you make 90% go up until you miss.
2. cln: 40%x3+1, 50%x2+1, 60%x1, 70%x1, 80%x1, 85%x1, 90%x1 if you make 90% go up until you miss.
3. fs: heavy single
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| Friday January 27 2012 |
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| usmc!! |
friday:
rest and recovery day
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| Thursday January 26 2012 |
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| using bands to learn muscle ups |
thursday:
start today with the junk yard dog warm up as well as the burgener warm up!
1. back squat: 60%x3, 70%x3, 75%x3, 80%x3, 85%x3x5
2. front sqt: 70%x3, 75%x3
3. good mornings: work up to 3 sets x 5 reps you use weight. stay back to on the down position to duplicate the pull from above knees. slow!!!
4. abs: 100 reps
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| Wednesday January 25 2012 |
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| disposable hero\'s wod last weekend! |
wednesday:
start today with the junk yard dog warm up as well as the burgener warm up!
1. barski cleans: (all from mid thigh and cannot put bar down) 50%x3, 60%x3, 70%x3, 75%x3x2
2. rack jerks bnk: work up to a heavy single
3. clean pulls: 85%x3, 90%x3, 95%x2
4. abs: 100 reps
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| Tuesday January 24 2012 |
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| what a champion! lost over 100 lbs |
tuesday:
start today with the junk yard dog warm up as well as the burgener warm up!
1. front squat:70%x2, 75%x2, 80%x2, 85%x2x7
2. back squat: 70%x2, 78%x2, 80%x2
3. good mornings: work up to 3 sets x 5 reps you use weight. stay back to on the down position to duplicate the pull from above knees. slow!!!
4. abs: 100 reps
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| Monday January 23 2012 |
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| biggest loser winner season 12. 220 lbs lost! |
monday: wk 3 of this cycle
start today with the junk yard dog warm up as well as the burgener warm up!
1. barski snatch (3 snatches from mid thigh) no dropping bar: 50%x3, 60%x3, 70%x3, 65%x3, 75%x3x2
2. halting deadlift pulls: work up to 85%x3x2
3. sn pp: 5, 4, 3, 3, 3
4. abs: 100 reps
5. chins: 25 dead hang
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| Sunday January 22 2012 |
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| 2 great coaches and professionals |
sunday:
rest day! ride the harley!!
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| Saturday January 21 2012 |
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| the master leads by example! |
saturday:
start today with the junk yard dog warm up as well as the burgener warm up!
1. snatch: work to a heavy single
2. cln and jerk: work to a heavy single
3. fs: work to a heavy single
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| Friday January 20 2012 |
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| paleo baby!! |
friday:
rest day!
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| Thursday January 19 2012 |
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| cami does muscle ups! |
thursday:
start today with the junk yard dog warm up as well as the burgener warm up!
1. back squat: 60%x3, 70%x3, 75%x3, 80%x3x6
2. front sqt: 70%x3, 75%x3x3
3. good mornings: work up to 3 sets x 5 reps you use weight. stay back to on the down position to duplicate the pull from above knees. slow!!!
4. abs: 100 reps
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| Wednesday January 18 2012 |
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| this 72 yr old is a stud!! |
wednesday:
start today with the junk yard dog warm up as well as the burgener warm up!
1. 2 pos clean: work up to 70%x2, 75%x2, 80%x2x2, 75%x2
2. rack jerks bnk: work up to a heavy single
3. clean dead lifts: 85%x3, 90%x3
4. abs: 100 reps
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| Tuesday January 17 2012 |
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| stretching by kstarr! |
tuesday:
start today with the junk yard dog warm up as well as the burgener warm up!
1. front squat:70%x3, 75%x3, 80%x3x7
2. back squat: 70%x3, 78%x3x3
3. good mornings: work up to 3 sets x 5 reps you use weight. stay back to on the down position to duplicate the pull from above knees. slow!!!
4. abs: 100 reps
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| Monday January 16 2012 |
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| kelly starrett does his magic getting athletes ready for competitions! |
monday: wk 2 of this cycle
start today with the junk yard dog warm up as well as the burgener warm up!
1. 2 pos snatch: work up to 75%x3 (mid thigh, floor=2 reps) for 3 sets
2. halting deadlift pulls: work up to 75%x3x2
3. sn pulls: work up to 85%x3x2
4. sn pp: 5, 5, 5, 5, 5
5. abs: 100 reps
6. chins: 25 dead hang
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| Sunday January 15 2012 |
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| another kindred spirit! landed by our jacuzzi!! |
sunday:
rest day!!!
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| Saturday January 14 2012 |
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| 1st part of burg warm up. this was actually during a clean. |
saturday:
1. snatch: heavy single, -10 kg x 1, -5 kg x 1x2
2. cln and jerk: max for day.
3. fs: heavy single
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| Friday January 13 2012 |
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| mid thigh position by samantha |
friday:
rest day
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| Thursday January 12 2012 |
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| great starting position |
thursday:
1. back squat: 60%x3, 70%x3, 75%x3x7
2. front sqt: 70%x3, 75%x3x3
3. good mornings: work up to 3 sets x 5 reps you use weight. stay back to on the down position to duplicate the pull from above knees. slow!!!
4. abs: 100 reps
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| Wednesday January 11 2012 |
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| put a line there to prevent jumping forward |
wednesday:
1. 3 pos clean: work up to 65%x3, 70%x3, 75%x3x3
2. rack jerks bnk: work up to a heavy single
3. clean pulls: 80%x3, 85%x3
4. sn deadlift for position: 90%x3x2
5. abs: 100 reps
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| Tuesday January 10 2012 |
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| great pos off blocks |
tuesday:
1. front squat: 60%x3, 70%x3, 75%x3x7
2. back squat: 70%x3, 75%x3x3
3. good mornings: work up to 3 sets x 5 reps you use weight. stay back to on the down position to duplicate the pull from above knees. slow!!!
4. abs: 100 reps
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| Monday January 9 2012 |
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| pulls off the blocks |
monday: new cycle
1. 3 pos snatch: work up to 65%x3 (high hang, mid thigh, floor=3 reps) for 3 sets
2. halting deadlift pulls: work up to 75%x3x2
3. sn deadlifts: work up to 85%x3x2
4. sn pp: 5, 5, 5, 5, 5
5. abs: 100 reps
6. chins: 25 dead hang
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| Sunday January 8 2012 |
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| rest day |
sunday:
harley day!!
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| Saturday January 7 2012 |
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| finish!! |
saturday:
1. snatch: max
2. cln and jerk: max
3. sit ups: 100
4. chins: 25 dead hang.
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| Friday January 6 2012 |
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| rest day |
friday:
rest day
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| Thursday January 5 2012 |
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| take off position |
thursday:
1. clean: work on position. bring bar to 1" above knee (take off position) and pause 2 sec. lower wt to floor and repeat. on 3rd rep, pause and explode...performing a clean pull. 5 sets working up to heavier sets but no more than 100% of best clean!!
2. cln and jerk: after working exercise 1!! work up to 60% x 1 cln and 1 jerk. do 6 sets working on speed and tech!!
3. box jumps: 25 total
4. 100 reps of any ab work that you want.
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| Wednesday January 4 2012 |
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| note feet before the dip |
wednesday:
1. back sets: work up to 90% x 2 x 5
2. fs: work up to 80%x3x4
3. dead hang chins x 25
4. 100 sit ups
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| Tuesday January 3 2012 |
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| dip before the drive |
tuesday: last week
1. snatch: technique. work up to about 45-50% and do doubles... focusing on speed and
technique. work full lifts. 6-7 working sets of light weight.
2. sn pulls: take bar to the take off position (1" above knees) and pause. hold 2 sec...lower bar to floor and repeat. on 3rd rep, pause, then explode without snatching...a sn pull is all you need. focus on finishing!! work up to about 80-85% of your best snatch!! goal here is to work position!
3. good mornings: 3 x 5 reps....focus on staying back. work that posterior chain!
4. weighted sit ups x 50.
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| Monday January 2 2012 |
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| 2008 olympian |
MONDAY: last week for sure
1. front sqt: work up to 90% x 2 x 5sets.
2. back set: work up to 80% x 3 x 4 sets.
3. pp: 5, 3, 1, 3, 5
4. weighted sit ups x 100 reps
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| Sunday January 1 2012 |
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| I LOVE MY LIFE!! |
HAPPY NEW YEAR!!!
ENJOY THE FIRST DAY OF THE NEW YEAR!!
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