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WOD Archive - April 2006

Sunday April 30 2006


SUNDAY


REST DAY!! ENJOY THE DAY!!

DUDE IS CLEANING THE HOUSE!!



Comments (0)

Saturday April 29 2006

SATURDAY!!

workouts will begin at mikes gym at 0830!!

1.snatch: max for the day

2. cln and jerk: max for the day

3. front sqt: heavy single




Comments (1)

Friday April 28 2006


FRIDAY!!! TGIF!!

REST DAY!!!



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Thursday April 27 2006

thursday april 27

1. cln and jerk: 82%x1, 87%x1, 90%x1, 85%x1, 80%x1

2. Sn pp+ohs: 1+3, 1+2, 1+1x4

3. beach exercises of choice.



Comments (0)

Wednesday April 26 2006

Wednesday 26 april

1. back sqt: work up to 91%x2x10 sets

2. clean deadlifts/rdl combo: work positioning only. work up to 110%x3. 115%x3, 120%x2 on each rep return to 1"from ground and repeat. use straps and work on proper back positioning.

3. pp: 6 x 6

4. elbow to the knees sit ups: 60 total.



Comments (0)

Tuesday April 25 2006
Tuesday April 25

MY BUDDY---COACH STEVE GOUGH!! BACK IN THE DAY! THIS GUY IS ONE GREAT COACH!!
1. ps+snatch: work up to 75%x1+1, 79%x1+1, 83%x1+1 x 4 sets

2. fs+jerks: take % off best clean: work up to 73%x3+1, 78%x2+1, 84%x2+1, 88%x1+1

3. cleans: work up to (84%x1, 88%x1, 92%x1)2

4. kb swings x 15 x 3
5. abs



Comments (28)

Monday April 24 2006


monday:
1. front sqt: work up to 93%x3x10 use best clean weight as guide. Or 92%x2 of best fs.

2. snatch deadlifts/rdl combo: bring bar to mid thigh, drive knees forward, stand tall: slow movement. work position. work up to 108%x3, 112%x3, 117%x3

3. sn pp: 5 x4 medium weight, squeeze at the top.

4. kb snatch + ohs: 10+10 x 3 sets

5. knee to elbows ab work. 50 reps total.
6. chin ups: 25 total




Comments (0)

Sunday April 23 2006


NORTH DAKOTA SUNSET!!

rest day!! enjoy the day with your family!!!



Comments (14)

Saturday April 22 2006
SATURDAY 22 APRIL

CARLA MAC SHOWS GOOD JERKING POSITION!!

1. SNATCH: MAX FOR THE DAY

2. CLN AND JERK: MAX FOR THE DAY

3. FS: HEAVY SINGLE....NO MORE THAN 5-6 REPS

POOL



Comments (0)

Friday April 21 2006


Rest day!!

T G I F!!!!



Comments (0)

Thursday April 20 2006

Thursday april 20

1. cln and jerk: (80%x1, 85%x1, 88%x1)3

2. Sn pp+ohs: 1+3, 1+2, 1+1x4

3. beach exercises of choice.



Comments (0)

Wednesday April 19 2006

Wednesday 19 april

1. back sqt: work up to 89%x2x10 sets

2. clean deadlifts/rdl combo: work positioning only. work up to 105%x3. 110x3, 115%x2 on each rep return to 1"from ground and repeat. use straps and work on proper back positioning.

3. pp: 6 x 6

4. elbow to the knees sit ups: 60 total.





Comments (0)

Tuesday April 18 2006
Tuesday April 18
1. ps+snatch: work up to 73%x1+2, 77%x1+2, 80%x1+1 x 4 sets

2. fs+jerks: take % off best clean: work up to 70%x3+1, 76%x3+1, 82%x3+1, 86%x3+1

3. cleans: work up to (82%x1, 86%x1, 90%x1)2

4. kb swings x 15 x 3
5. abs



Comments (3)

Monday April 17 2006
April 17 2006

monday:
1. front sqt: work up to 90%x3x10 use best clean weight as guide. Or 90%x2 of best fs.

2. snatch deadlifts/rdl combo: bring bar to mid thigh, drive knees forward, stand tall: slow movement. work position. work up to 105%x3, 110%x3, 115%x3

3. sn pp: 5 x4 medium weight, squeeze at the top.

4. kb snatch + ohs: 10+10 x 3 sets

5. knee to elbows ab work. 50 reps total.
6. chin ups: 25 total



Comments (12)

Sunday April 16 2006
EASTER SUNDAY!!

GO TO CHURCH AND BE THANKFUL FOR ALL THAT WE HAVE!!



Comments (12)

Saturday April 15 2006
coach tim swords and team houston. coach swords is one heck of a coach and has built a great program!! furthermore he is a very good friend!

Saturday

1. snatch: max for the day

2. cln and jerk: max for the day

3. fs: heavy single. nor more than 6 total sets

pool



Comments (2)

Friday April 14 2006

GOOD FRIDAY!!! REST DAY!!

GET READY FOR EASTER!!! enjoy your family! enjoy your friends!! enjoy your life!!!



Comments (0)

Thursday April 13 2006
Thursday april 13

1. cln and jerk: 70%x1x5, 74%x1x5, 79%x1x5, 82%, 86%, 89%, 91%, 94% take each single on the minute except the last 5 singles. you get as much rest here as you need.

2. sn balance: work up to a heavy single. no more than 6 sets. one should be able to work up to max snatch....but after the clns etc from above, you may have to take it lighter.

3. beach exercises of choice.



Comments (0)

Wednesday April 12 2006
Wednesday 12 april

1. back sqt: work up to 86%x3x10 sets

2. clean deadlifts/rdl combo: work positioning only. work up to 100%x3. 105x3, 110%x2 on each rep return to 1"from ground and repeat. use straps and work on proper back positioning.

3. pp: 6 x 6

4. elbow to the knees sit ups: 60 total.



Comments (0)

Tuesday April 11 2006
Tuesday
1. ps+snatch: work up to 70%x1+2, 74%x1+2, 78%x1+1 x 4 sets

2. fs+jerks: take % off best clean: work up to 68%x3+1, 74%x3+1, 80%x3+1, 84%x3+1

3. cleans: work up to (80%x1, 84%x1, 88%x1)2

4. kb swings x 15 x 3

5. abs



Comments (0)

Monday April 10 2006
monday:
1. front sqt: work up to 87%x3x10 use best clean weight as guide.

2. snatch deadlifts/rdl combo: bring bar to mid thigh, drive knees forward, stand tall: slow movement. work position. work up to 100%x3, 105%x3, 110%x3

3. sn pp: 5 x4 medium weight, squeeze at the top.

4. kb snatch + ohs: 10+10 x 3 sets

5. knee to elbows ab work. 50 reps total.

6. chin ups: 25 total



Comments (0)

Sunday April 9 2006


sunday

rest day!!

ride a harley, go to the mountains....ENJOY YOUR FAMILY!!



Comments (0)

Saturday April 8 2006
sage and kartsi resting before the jr nats

Saturday

mikes gym lifters will train at rbvhs at 1200 hrs. when the crossfit athletes are at lunch, you will:

1. snatch: max for the day

2. cln and jerk: max for the day

3. front sqt: heavy single



Comments (0)

Friday April 7 2006


Rest day!!

enjoy the day!!



Comments (42)

Thursday April 6 2006
my guard dog ky!! if you do not snatch body wt., clean and jerk 1.25 times body wt......ky will be on your tail!!!

Thursday april 6

1. cln and jerk: 67%x1x5, 72%x1x5, 77%x1x5, 80%, 84%, 87%, 89%, 92% take each single on the minute except the last 5 singles. you get as much rest here as you need.

2. sn balance: work up to a heavy single. no more than 6 sets. one should be able to work up to max snatch....but after the clns etc from above, you may have to take it lighter.

3. beach exercises of choice.



Comments (0)

Wednesday April 5 2006
these young ladies are going to be future olympians for usa weightlifting. mark my words!!

Wednesday 5 april

1. back sqt: work up to 83%x3x10 sets

2. clean deadlifts/rdl combo: work positioning only. work up to 95%x3, 100%x2. 105x2, on each rep return to 1"from ground and repeat. use straps and work on proper back positioning.

3. pp: 6 x 6

4. elbow to the knees sit ups: 60 total.



Comments (0)

Tuesday April 4 2006
Cody and Jade taking self potraits!!

Tuesday
1. ps+snatch+ohs: work up to 67%x1+1+3, 71%x1+1+3, 76%x1+1+3 x 4 sets

2. fs+jerks: take % off best clean: work up to 65%x3+1, 72%x3+1, 78%x3+1, 81%x3+1

3. cleans: work up to 80%x1, 84%x1, 88%x1, 84%x1, 80%x1

4. kb swings x 15 x 3

5. abs



Comments (0)

Monday April 3 2006

ericka dice of new jersey and new york lost battalion hall fame!!


monday:
1. front sqt: work up to 85%x3x10 use best clean weight as guide.

2. snatch deadlifts/rdl combo: bring bar to mid thigh, drive knees forward, stand tall: slow movement. work position. work up to 95%x3, 100%x3, 105%x3x2

3. sn pp: 5 x4 medium weight, squeeze at the top.

4. kb snatch + ohs: 10+10 x 3 sets

5. knee to elbows ab work. 50 reps total.

6. chin ups: 25 total



Comments (0)

Sunday April 2 2006

Sunday: april 2,

daylight savings time!!!

rest day!!

church, spend time with family!! enjoy being alive!!

team so calif---at los alamitos, ca. for a meet



Comments (0)

Saturday April 1 2006

saturday:

team so calif has a meet at los alamitos, ca.


everyone else:

saturday competition day.

1. snatch: max for the day

2. cln and jerk: max for the day

3. heavy front sqt:



Comments (0)