| Today — Wednesday August 20 2008 |
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| use traps to pull your body down! |
wednesday:
1. 2 pos cln + 1 jerk: work up to 75%x2+1x6 (floor and high hang)+jerk on last rep
2. cln pulls: 95%x3, 100%x3, +5 kg x 3
3. cln shrugs off blocks: 100%+10 kg x 5, +10 kg x 5, +10 kg x 5
4. pp: 4 sets x 5 reps (you select the wt.)
5. sldl: 4 x 5 reps (select the wt)
6. abs.
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| Sunday August 24 2008 |
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| yes!!! |
sunday:
yep!!! you guessed it.....ride the harley!!!!
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| Saturday August 23 2008 |
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| big, fast, pull under with 227 kg |
satuday:
1. snatch: heavy single, -10 kg x 1, -10 kg x 1
2. cj: heavy single: -10 kg x 1, -10 kg x 1
3. box jumps: 20
4. abs: your choice
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| Thursday August 21 2008 |
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| the great one!! |
thursday:
1. muscle snatch: heavy single
2. snatch pp+ohs: work up to a heavy 1+1.
3. f sqt: 92%x3x7 sets of best clean
4. push press+chins: 5+10 x 4 rounds
5. box jumps: 25 jumps
6. abs
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| Wednesday August 20 2008 |
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| use traps to pull your body down! |
wednesday:
1. 2 pos cln + 1 jerk: work up to 75%x2+1x6 (floor and high hang)+jerk on last rep
2. cln pulls: 95%x3, 100%x3, +5 kg x 3
3. cln shrugs off blocks: 100%+10 kg x 5, +10 kg x 5, +10 kg x 5
4. pp: 4 sets x 5 reps (you select the wt.)
5. sldl: 4 x 5 reps (select the wt)
6. abs.
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| Tuesday August 19 2008 |
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| elbows high and outside while going under bar! |
tuesday:
1. muscle snatch+ohs: max for day
2. sn balance: work up to med to heavy single
3. back sqt: 88%x3x7 sets
4. push press+chins: 5+10 x 4 rounds
5. box jumps: 25 jumps
6. abs
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| Monday August 18 2008 |
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| proper bar path |
monday:
1. 2 pos snatch: work up to 75%x2x6 (floor and high hang)
2. sn pulls: 95%x3, 100%x3, +5 kg x 3
3. sn shrugs: 100%+10 kg x 5, +10 kg x 5, +10 kg x 5
4. sn pp: 4 sets x 5 reps (you select the wt.)
5. sldl: 4 x 5 reps (select the wt)
6. abs.
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| Sunday August 17 2008 |
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| now these guys are the real deal and great friends of mine!!! |
sunday:
harley day!!!
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| Saturday August 16 2008 |
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| 2 ladies from the atlanta ga. oly cert. these ladies have great potential to become oly lifters |
saturday:
snatch: heavy single
cln and jerk: heavy single
fs: heavy single
pool cool down!
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| Friday August 15 2008 |
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| this view is on top of a mountain where the men from : BANDS OF BROTHERS TRAINED FOR WW2! |
friday:
rest day!!
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| Thursday August 14 2008 |
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| olympic training hall in beijing |
thursday:
1. front sqt: 10 sets x 3 reps x 90% of best clean
2. sn push press + chins: 5 + 10 x 3 sets.
3. stiff leg deadlift x 5 x 3 sets use light to medium weight.
4. abs
5. box jumps: 25 reps
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| Wednesday August 13 2008 |
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| strength coach cj stockel at flowery branch h.s. football camp |
wednesday:
1. 3 pos clean: floor, mid thigh, high hang: 70%x3 x 5 sets.
2. cln pulls: 95%x5x2, 100%x4
3. fs+jerk: take % off cln and jerk: 75%x1+2, 80%x1+2, 85%x1+2x3
4. core work: back ext: 3 x 10. abs: your choice.
5. box jumps: 20
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| Tuesday August 12 2008 |
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| crossfit atlanta oly cert |
tuesday:
1. back sqt: 10 sets x 3 reps x 85%
2. push press + chins: 5 + 10 x 3 sets.
3. stiff leg deadlift: using light to medium weight but your choice x 5 x 3 sets.
4. box jumps: 25
5. abs
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| Monday August 11 2008 |
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| olympian nat woolfolk works position |
Monday august 11 2008
wk 5 of the strength cycle
monday:
1. 3 pos snatch: floor, mid thigh, high hang: 65%x3 x 5 sets.
2. sn pulls: 95%x5x2, 100%x4
3. sn pp: 5 x 5 you select the wt.
4. core work: back ext: 3 x 10. abs: your choice.
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| Sunday August 10 2008 |
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| b & b in southern illinois where i grew up |
sunday:
ride the harley day!!!!
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| Sunday August 10 2008 |
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| block work by natalie woolfolk |
Monday august 11 2008
wk 5 of the strength cycle
monday:
1. 3 pos snatch: floor, mid thigh, high hang: 65%x3 x 5 sets.
2. sn pulls: 95%x5x2, 100%x4
3. sn pp: 5 x 5 you select the wt.
4. core work: back ext: 3 x 10. abs: your choice.
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| Saturday August 9 2008 |
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| jaber from qatar! |
saturday:
1. snatch: max for the day
2. cj: max for the day
3. fs; heavy single
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| Friday August 8 2008 |
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| rainbow lodge in ennis, mt |
rest day!!!
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| Thursday August 7 2008 |
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| super hero!!!! |
thursday:
1. front sqt: 10 sets x 3 reps x 86% of best clean
2. push press + chins: 5 + 10 x 3 sets.
3. stiff leg deadlift x 5 x 3 sets use light to medium weight.
4. abs
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| Wednesday August 6 2008 |
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| russian super |
wednesday:
1. cln and jerk: work up to (80%x1, 85%x1, 88%x1)3
2. snatch: work ujp to (75%x1, 80%x1, 85%x1)3
3. core work
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| Tuesday August 5 2008 |
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| steve gough coaching in montana |
tuesday:
1. back sqt: 10 sets x 3 reps x 83%
2. push press + chins: 5 + 10 x 3 sets.
3. stiff leg deadlift: using light to medium weight but your choice x 5 x 3 sets.
4. abs.
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| Monday August 4 2008 |
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| montana in june???? |
monday: 4th wk of the cycle
1. snatch: work up to 85%x1x5
2. cj: work up to 85%x1x5
3. core work
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| Sunday August 3 2008 |
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| wild hogs no. 2 group! |
sunday:
rest day, go out and ride that harley!!!!
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| Saturday August 2 2008 |
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| steiner from germany! |
saturday:
1. snatch: max for day
2. cj: max for day
3. fs: heavy single
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| Friday August 1 2008 |
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| having fun in missouri! |
friday:
rest day! enjoy!
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