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SNATCH: 5 EA ARM X 3 Comments (0) Tuesday August 29 2006 lansky and fleschler TUESDAY: 1. PWR SN+SNATCH: TAKE % OFF BEST PS: 65%X2, 70%X2, 75%X2, 80%X2, 83%X2X3 2. RACK JERKS BNK: WORK UP TO A HEAVY SINGLE. 3. BACK EXTENSION: 3 X 10 USE WEIGHT 4. EVIL WHEEL X 10 X 3 Comments (0) Monday August 28 2006 63 kg ladies winners MONDAY: AUG 28 1. BACK SQT: 60%X10, 65%x8, 70%x6, 75%x6, 80%x6 2. FS: 60%X5, 70%X5, 75%x5x2 3. CLN PULLS: 95%X5, 100%X5, 105%x4 4. PUSH PRESS: 5 X 5 5. CORE WORK: YOUR CHOICE Comments (0) Sunday August 27 2006 cascades!! this country is beautiful!!!! go out and enjoy the day!! spend time with your family, go to church, ride a harley!!! Comments (0) Saturday August 26 2006 son beau in so africa SATURDAY: 1. SNATCH 2. CLN AND JERK 3. CORE WORK Comments (0) Friday August 25 2006 astoria oregon rest day: have a great day!! Comments (0) Thursday August 24 2006 young lifters in china THURSDAY: 1. PC+CLN+PP+JERK: TAKE % OFF BEST PC: WORK UP TO 60%, 65%, 70%, 75%, 80%, 80%, 80%. 2. SN PP+OHS: 1+3 X 5 SETS. WORK MED HEAVY. 3. BODY BUILDING Comments (0) Wednesday August 23 2006 learn to do it correctly with pvc pipe!! WEDNESDAY: 1. FS: 60%X5, 65%X5, 70%X5X2 2. BS: 60%X10, 65%X8, 70%X8, 75%X8 3. SN PULLS: 90%X5, 95%X5, 100%X5 4. SN PP: 5 X 5 5. KETTLEBELLS: A. SWINGS X 10 X 3 B. PULLS X 10 X 3 C. SNATCH: 5 EA ARM X 3 Comments (0) Tuesday August 22 2006 carla mac's bro and sis!! TUESDAY: 1. PWR SN+SNATCH: TAKE % OFF BEST PS: 60%X2, 65%X2, 70%X2, 75%X2, 80%X2X3 2. RACK JERKS BNK: WORK UP TO A HEAVY SINGLE. 3. BACK EXTENSION: 3 X 10 USE WEIGHT 4. EVIL WHEEL X 10 X 3 Comments (0) Monday August 21 2006 HARLEY DUDES MONDAY: AUG 21 1. BACK SQT: 60%X10, 70%X8, 75%X6, 80%X4 2. FS: 60%X5, 70%X5X3 SETS 3. CLN PULLS: 90%X5, 95%X5, 100%X5 4. PUSH PRESS: 5 X 5 5. CORE WORK: YOUR CHOICE Comments (0) Sunday August 20 2006 cascades!!! rest day!! enjoy the family and the day!!! Comments (0) Saturday August 19 2006 beautiful cascades!! SATURDAY: 1. SNATCH: WORK UP TO 75%X1X5 2. CLN AND JERK: WORK UP TO 80%X1X5 3. FS: WORK UP TO 65%X3X3 Comments (0) Friday August 18 2006 beautiful view in mexico!!! rest day!!! enjoy the day!!! Comments (0) Thursday August 17 2006 jr ladies weightlifter natallie friend!!! the real deal!!! THURSDAY: 1. CLN AND JERK: 60%X2X10 SETS 2. CLN SHRUGS OFF BLOCKS: 100%X5, 110%X5X2 3. KB SWINGS: 3 X 15 4. ABS 5. POOL: TREAD WATER 10 MIN Comments (0) Wednesday August 16 2006 karra yessie WEDNESDAY: AUG 16 1. FRONT SQT: 60%X3X6 2. SN PULLS: 100%X3X3 3. SN PP: LIGHT: 3 X 5 4. KB SNATCH+OHS+SOTTS: 5’S, 3 SETS 5. CHINS: 15 TOTAL Comments (0) Tuesday August 15 2006 erika at crossfit north!!! TUESDAY: 1. SNATCH: 60%X2X10 SETS. 90 SEC REST 2. FS+JERK: 60%X1+2 OR 2+1 X 5 SETS 3. STIFF LEG DEADLIFT: 4 X 5 USE 70% OF CLEAN 4. ABS 5. POOL—TREAD WATER 10 MIN Comments (0) Monday August 14 2006 grand tetons, wy MONDAY: 1. BACK SQT: 70%X3X10 2. CLN PULLS: 100%X3 THIS IS A SPEED MOVEMENT. 3. PUSH PRESS: LIGHT WEIGHT: 3 X 5 4. KB SQT PULLS: 3 X 10 SUPER SETE WITH PP 5. CHINS: 15 TOTAL 6. ANY OTHER BEACH EXERCISES YOU WANT TO DO. Comments (0) Sunday August 13 2006 bob morris talks to angela candage at the otc REST DAY!! SUNDAY!! GO TO CHURCH, HARLEY RIDE!! Comments (0) Sunday August 13 2006 from joe caron in china!! rest day!!! enjoy the day!! school has started for us!!! ugh!!! Comments (0) Saturday August 12 2006 FUN HAYWORTH FINSIHING A SN PP saturday is game day!! 1. snatch: work up to a heavy single, back off 10 kg x 1, another 10 kg x 1 2. cln and jerk: work up to 90%x1x3 singles 3. fs: work up to 90%x1x2, 85%x3x2 4. back and abs, your choice. Comments (0) Friday August 11 2006 EVA T ENJOYING THE SUNRISE BEFORE FISHING!! REST DAY!!! YOU DESERVE IT!! Comments (0) Thursday August 10 2006 samantha turnbull....this young lady will be a great lifter!!! 1. cleans + jerk: 79% for 3 sets, 84% x 2 sets, 89% x 2 sets. 2. clean shrugs off blocks: 125% x 5x3 3. snatch technique: work 15 minutes and do doubles. work light but effective…hold in the bottom for 5 sec. Stay stabilized. 4. kb swings: 3 x 15 5. chins: 20 6. abs Comments (0) Wednesday August 9 2006 not the great arm position prior to the jerk!! 1. front sqt: 83% x 3 x 10 2. snatch pulls + rdl: 110% x 5, 120% x 5, 130% x 5 3.sn push press : 5 x 6 4. back extensions use weight: 3 x 10 5. sit ups x 20 x 4 sets 5. chins: 30 reps 6. kb snatch + ohs +sotts press x 5+5+5 x 4 sets Comments (0) Tuesday August 8 2006 doreen and natalie check out erin o. wedding pix 1. snatch: work up to (75%x3m 80%x2, 85%x1)3 2. rack jerks behind: work up to 75%x2, 80%x2, 85%x1x4 3. chins: 35 4. stiff leg deadlift: take % off best clean: 70%x5, 75%x4, 80%x3 5. v up sit ups x 10 x 3 sets 6. body building exercises, your choice. Comments (0) Monday August 7 2006 young stud athletes at the otc!! Monday: 1. back sqt: 82% x 3 x 10 2. cln pulls + rdl: 110% x 5, 120% x 5, 130% x 5 3. push press : 5 sets x 6 4. back and abs 5. chins: 30 reps Comments (0) Sunday August 6 2006 North Dakota sunset!! courtesy of carla mac. and family. REST DAY!! FAMILY, CHURCH, FREE TIME. I AM ON MY WAY HOME FROM COLO SPRINGS WHERE I HAVE BEEN A WEEK WATCHING CASEY B TRAIN BEFORE THE NATS!! Comments (0) Saturday August 5 2006 COLD PLUNGE IN ENNIS, MT. you will need it after this weeks final workout!! 1. snatch work up to: 90%x1x3, 85%x1x3, 80%x1x3 2. cln and jerk work up 85%x1x3, 80%x1x3 3. fs: take 100% x best clean and do 3 reps x 3 sets. see that cold plunge??? if you have one---use it!! Comments (0) Friday August 4 2006 Now here is a family for you!!! carla mac---mom, dad and siblings!!! MUCH NEEDED REST DAY!!! Comments (0) Thursday August 3 2006 patrick swords pulling his body under the bar!! 1. cleans + jerk: 77% for 2 sets, 82% x 2 sets, 87% x 2 sets. 2. clean shrugs off blocks: 115%x5, 125% x 5, 135% x 5. 3. snatch technique: work 15 minutes and do doubles. work light but effective…hold in the bottom for 5 sec. Stay stabilized. 4. kb swings: 3 x 15 5. chins: 20 6. abs Comments (0) Wednesday August 2 2006 patrick swords shows great starting position 1. front sqt: 80% x 3 x 10 2. snatch pulls + rdl: 108% x 5, 118% x 5, 128% x 5 3.sn push press : 5 x 6 4. back and abs 5. chins: 30 reps Comments (0) Tuesday August 1 2006 congrats to erin and jeff for tying the knott on July 29th 06. they now reside in chinok, wa. i was there this summer and found it a great town to start a new family!!! 1. snatch: work up to 83% x 2 x 5 sets, -10 kg x 2 sets, -5 kg x 2 sets 2. rack jerks behind: 5 sets x 2, work up to 88% 3. chins: 35 4. back and abs Comments (0)
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