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| Friday September 30 2005 |
FRIDAY: REST DAY!!! YEAH!!!
ENJOY THE DAY!!
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| Thursday September 29 2005 |
THURSDAY:
drom warm up
1. pwr snatch + ohs: 1+3 reps, you select the weight. no more than 4 work sets.
2. snatch: work up to 80%x1x3
rest 10 min:
3. pwr clean + pj + jerk: 1+1+1....no more than 4-5 work sets.
rest 10 min
4. front sqt: work up to a very heavy single!!
5. back and abs: your choice.
6. chins: 25 total
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| Wednesday September 28 2005 |
Motorcycle trip this summer memories!!!
Wednesday: BELIEVE IT OR NOT-----REST DAY!!!
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| Tuesday September 27 2005 |
Tuesday
drom warm up
1. clean and jerks: work up to 85% x 1, if that is easy go to 90%x1, if you make it with ease then go for 93%x1
rest 15 min
2. snatch: work up to 75%x1x3
rest 10 minutes
3. back sqt: heavy single, whatever heavy is for the day!!
4. kb swings x 10 x 3
5. evil wheel x 10 x 2
6. chins x 25 total
stretch, pool or cold showewr.
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| Monday September 26 2005 |
These are my students in athletic pe class at rbv.
Monday: we are in the 8th week of this 16 wk cycle.
drom==dynamic range of motion warm up
1. front sqt: work up to a heavy single in no more than 5-6 reps max.
rest 10 min
2. snatch: work up to 60%x2, 70%x1, 75%x1, 80%x1, 85%x1, if easy go to 88%-90%x1.
rest 10 min
3. rack jerks bnk: work up to a heavy single in no more than 5-6 reps
rest 10 min
4. back sqt: work up to a heavy single.
back and abs your choice
stretch, pool or cold shower.
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| Sunday September 25 2005 |
SUNDAY!!! SEPT 24, 05
REST DAY!!!! HAVE A GREAT DAY WITH THE FAMILY!!!!
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| Saturday September 24 2005 |
Saturday: Sept 23, 05
This is one of my rbv students after racing 2000 mtrs on the concept 2. he was gassed!!!
drom warm up
1. snatch: max for the day
rest 20 minues
2. clean and jerk: max for the day
rest 20 minutes
3. front sqt: max for the day!!!
stretch, pool, cold shower!!!!
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| Friday September 23 2005 |
FRIDAY: SEPT 22, 05
FRIDAY: enjoy the day. rest, off day, get ready for Saturday.
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| Thursday September 22 2005 |
Thursday: Sept. 22, 05
drom warm up
1. snatch balance: work up to a heavy single. try to beat your best snatch x 1.
rest 10 minutes
2. front sqt + jerk: work up to a max for the day. 1 sqt, adjust the feet and hands, 1 jerk.
3. back and abs: your choice!!!
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| Wednesday September 21 2005 |
Wednesday: sept 21, 05
drom warm up
1. back sqt: 65%x10, 70%x8, 75%x6, 80%x4, 85%x3, 90%x2
rest 10 min
2 front sqt: 65%x5 x 3
rest 10 minutes
3. db bench x 10 x 3
4. 1 arm db row x 10 x 3 super set the db bench and db row.
5. chins: 25 total
stretch, pool or cold shower.
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| Tuesday September 20 2005 |
Tuesday: Sept 20th
drom warm up
1. barski cleans: work up to 60% x 3 x 6
rest 10 min
2. rack jerks bnk: work up to a max for the day. do only singles!!!
rest 10 minutes
3. box jumps x 5 x 3 sets (you select the height of the box)
4. cnins x 10 x 3
5. sit ups x 15 x 3.
stretch, pool, or cold shower.
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| Monday September 19 2005 |
students at rbv using the concetp 2 rower.
monday: Sept. 19, 05.
drom warm up
1. barski snatches: work up to 60% x 3 x 5 reps. this is a back off week. enjoy it.
rest 10 min
2. snatch pulls: 80%x3, 85%x3, 90%x3
3. sn pp: 4 x 5 sets you select the wt.
4. kb swings x 15 x 4
5. ab wheel x 10 x 2
stretch, pool or cool shower.
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| Sunday September 18 2005 |
SUNDAY
REST DAY!! ENJOY!!
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| Saturday September 17 2005 |
SATURDAY!!!
drom warm up
1. snatch: work up to 80% x 1 x 3 every 90 sec, then 85%x1 x 2 every 90 sec. then 90%x1, if make go to 95% x 1, if make go up if not, you are finished with snatches. as long as you are making lifts you can go up, even to a new pr max!! this might be like a meet when the 1 kg rule is inserted and we get bogged down with having to stay at a certain weight to keep us warm.
rest 15 minutes
2. clean and jerk: same, but on cln and jerks take 2 min rest.
rest 15 minutes:
3. front sqt: heavy single!! if you do not have a leg strength problem, you can forgo these squats. you are done. if you have a leg strength problem i want you to do these squats.
stretch, pool or cold shower.
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| Friday September 16 2005 |
FRIDAY: REST DAY!! GET READY FOR SATURDAY
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| Thursday September 15 2005 |
Thursday:
1. muscle snatch: work up to 85%x3
2. pwr snatch + ohs: work up to 85% of best pwr snatch and do 1+3 ohs x 4 sets
rest 10 minutes
3. pwr clean + pwr jerk: work up to 85% of best pwr clean and do 1 + 2 x 4 sets.
rest 10 minutes
4. front sqt: heavy single, but not a max!!
stretch, pool or cold shower.
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| Wednesday September 14 2005 |
wednesday: tough dudes at rbv wt. room, lifting during lunch!!
drom warm up
1. front sqt: work up to 80%x3x4
rest 10 minutes
2. clean pulls: work up to 85%x3x3
3 clean deadlifts: work position thru the movement: 100%x3, 120%x2, 125%x2
4. press: work military press, but when the wt. gets too heavy to press, go to the push press: 5, 4, 3, 3, 3
5. back extensions + ball slams: 3 x 10+10
6. evil wheel: 3 x 12 nose to ground
stretch, pool or cold shower!!
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| Tuesday September 13 2005 |
Tuesday
drom warm up
1. 2 pos cleans: work up to 75% x 2 x 5 sets
rest 10 min
2. rack jerks: work first rep behind neck, next rep in front: work up to 80% and do 5 sets.
rest 10 min
3. back sqt: 5, 4, 3, 2, 1, 3 you choose the wt. but make it challenging!! go by feel.
4. chins: 25 total
5. back and abs: your choice
stretch, pool, or cold shower
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| Monday September 12 2005 |
Monday:
drom warm up
1. muscle snatch: work up to 80% of best ms and do 3 reps.
2. 2 pos snatch: work up to 75%x2x5 sets. work speed and turnover.
rest 10 minutes
3. snatch halting deadlifts: work good position, hold 4" from ground 3 sec. work up to 80% of snatch and do 3 x 3 reps.
4. sn pp+ohs: 1+3, working up to 80% and doing 3 sets.
5. v-up sit ups x 10 + cock roaches x 10 x 3 sets
6. kb or db swings x 15 x 3 sets.
stretch, pool or cold shower.
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| Sunday September 11 2005 |
REST DAY: SUNDAY!! ENJOY THE DAY!!
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| Saturday September 10 2005 |
1996 OLYMPIAN TOMMY GOUGH!!!
Saturday: competition day!!
1. snatch: max for the day
rest 30 min
2. cln and jerk: max for the day
rest 15 minutes
3. back sqt: heavy single, - 10 kg x 1, - 10 kg x 2 x 3.
stretch, pool, cold shower.
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| Friday September 9 2005 |
REST DAY!! ENJOY!!
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| Thursday September 8 2005 |
Thursday:
drom warm up
1. 3 pos cleans: work up to 73% for 5 sets
rest 15 minutes
2. rack jerks bnk: max for the day.
rest 10 minutes
3. clean deadlifts: work heavy off the ground!! maintain good form off the ground with proper positioning. 100%x3, 110%x3, 120%x3.
4. kb or db swings: 3 x 12 reps
5. sit ups x 50 reps. divide these anyway you like.
6. chins: 30 total
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| Wednesday September 7 2005 |
wednesday
drom warm up
1. back sqt: work up to 70%x5, 75%x4, 80%x3, 85%x2, 90%x1, 85%x2, 80%x3
rest 15 minutes
2. front sqt: work up to 70%x3x2, 75%x3x2
3. db bench + row: 2 arm db bench press x 10 + 1 arm db rows x 10. do db benches followed by 1 arm db row each arm. do 5 sets.
4. glute ham back extension x 10 x 3 sets
5 evil wheel x 12 x 3 sets
stretch, pool or cold shower.
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| Tuesday September 6 2005 |
hope you enjoyed your time off. needless to say i did!! the website has been down a few days, but now all is good!!
tuesday:
drom warm up
1. 3 pos snatch: floor, below knee, above knee. work up to 73% for 6 sets.
rest 10 minutes
2. sn pulls: work up to 100%x3x2 sets
rest 10 minutes
3. sn pp: 5, 4, 3, 2, 2: go as heavy as you can on the last 2 sets.
4. chris wilkes ab circuit
enjoy!!
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| Monday September 5 2005 |
Monday : Labor Day!! you deserve to take another rest day!!! enjoy!!
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| Sunday September 4 2005 |
REST DAY!!!
THIS IS FR. BHB LANGE, legendary strength coach at Notre Dame during my college days!!
Fr. Lange influenced many young men at Notre Dame!!
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| Saturday September 3 2005 |
SHANE HAMMAN IS A STUD!!
SATURDAY:
1. snatch: work up to about 80% of snatch and do 3-5 singles with this weight (holding pattern)...practicing for a meet using the 1 kg rule. 85%x1, then work up to a max for the day.
rest 10 minutes
2. clean and jerk: work up to 70% x 1 x 3-5. then on up to a max single.
rest 10 minutes
3. front sqt: heavy single, - 20 kg x 2, - 10 kg x 3.
4. stretch, pool or cold shower.
enjoy sunday and monday off!!!
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| Friday September 2 2005 |
Friday
REST DAY!! GETTING READY FOR SATURDAY. ALSO JUST TO LET YOU KNOW, MONDAY, (LABOR DAY WILL BE A REST DAY!)
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| Thursday September 1 2005 |
Who says i am not a big pussy cat????
Thursday:
1. pwr snatch: take it to a max, when you have to go into a full snatch, you are finished.
rest 10 minutes
2. pwr clean + jerk: max pwr clean. when you have to go into a full clean, you are finished.
rest 10 minues
3. back sqt: take it to a heavy single. no more than 5 sets total.
stretch, pool or cold shower!!
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