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| Tuesday February 28 2006 |
Tuesday:
1. muscle snatch + ohs + sotts press: 1+1+4-5. you select the weights....no more than 5 sets.
2. snatch: work up to 60%x3x3
3. clean and jerk: work up to 70%x1x5
4. kb swings x 15 x 3
5. abs
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| Monday February 27 2006 |
Monday: getting ready for the jr nats, pam am qualifers and meet on mar 5th in newport harbor, calif.
1. muscle snatch: 4 sets only, heavy single
2. snatch: warm up x 3, warm up x 2, warm up x 1. just like a meet. 70%x1, 75%x1x2
rest 10 min
3. cln and jerk: warm up x 2, wu x 1, 70%x1, 75%x1x2
rest 10 min
4. snatch: work up to 80%x1x3
5. front sqt: take off best clean: 70%x3, 75%x3, 80%x3x3
6. back and abs
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| Sunday February 26 2006 |
Sunday!!
rest day!!
go to church, ride a harley!!
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| Saturday February 25 2006 |
Saturday
i control all workouts today. for those that i cannot control---max in snatch, cln and jerk, front sqt!!
enjoy!!!
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| Friday February 24 2006 |
friday:
off day!!
enjoy the day. try to contrast bath.....hot 2-3 min, cold 2-3 min. great for recovery!!
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| Thursday February 23 2006 |
teenage daughters!!!!! oh my god!!!
Thursday:
1. snatch: 65%x1x5 on the minute. 70%x1x5 on the minute, 75%x1x5 on the minute. 80%x1, 85%x1, 88%x1, 90%x1, 92%x1
2. clean and jerk: work up to 80%x1x3
3. rdl: take off best clean, 80%x5, 85%x5, 90%x5
4. beach exercises
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| Wednesday February 22 2006 |
wednesday
1. muscle snatch: max for the day, no more than 5 sets.
2. snatch lands: work up to 3 sets x 2 reps, fairly heavy.
3 power snatch: work up to 80%x2x4 of best power snatch. work on turnover and speed.
4. sn balance: work up to a heavy single, no more than 4 sets
5. rack jerk bnk: work for a heavy single! not max! -10 kg x 1x2
6. abs
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| Tuesday February 21 2006 |
montana living
tuesday
1. clean and jerks: work up to 60%x2, 70%x1, 75%x1, 80%x1, 85%x1, 82%x1, 87%x1, 85%x1, 90%x1
2. front sqt: work up to 80%x3, 85%x3, 90%x3, 1, 85%x3, 80%x3
3. kb snatch + ohs + sotts press x 3 each arm x 4 sets--if you do not have a kb, use a db.
4. chins: 25 reps
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| Monday February 20 2006 |
a steve gough pix from montana!!
monday:
1. muscle snatch: work up to a heavy single, not max
2. snatch: work up to 60%x3, , 65%x2, 70%x1, 75%x1. 80%x1, 85%x1, 82%x1, 87%x1, 85%x1, 90%x1
3. back sqt: work up to 85%x2x4 sets
4. beach exercises
5. back and abs---your choice.
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| Sunday February 19 2006 |
SUNDAY
REST DAY!! GO TO CHURCH!!!
RIDE A HARLEY!!!
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| Saturday February 18 2006 |
SATURDAY
1. snatch: work up to 70%x2, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1
2. cln and jerk: work up to 90%x1, 85%x1x2
3. front sqt: heavy single
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| Friday February 17 2006 |
Friday
REST DAY!!!
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| Thursday February 16 2006 |
Thursday: Feb 16, 06
1. snatch + ohs: work up to 60%x1+2x2, 65%x1+2, 70%x1+2, 75%x1+2, 80%x1+2x2, 70%x1+3x2
2. clean + fs +jerk: work up to 60%x1+2+1, 65%x1+2+1, 70%x1+2+1, 75%x1+2+1, 80%x1+1+1
3. rdl: take off best clean, 75%x5, 80%x5, 85%x5
4. beach exercises
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| Wednesday February 15 2006 |
Feb 15, 06
wednesday
1. muscle snatch: max for the day, no more than 5 sets.
2. sn balance: work up to a heavy single,
3. fs+jerk: work up to 80% of best clean x 3+1, , 85% x 2+1x2, 90% x 2+1x3, 80%x2+1x2
4. abs
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| Tuesday February 14 2006 |
February 14, 2006 (valentines day)
1. clean and jerks: work up to 60%x1+2, or 2+1 depending on weakness. if weakness is jerk, do 2 jerks, if clean do 2 cleans.
65%, 70%, 75%, 80%, 85% x 1cln and jerk only x 2 sets,
2. front sqt: work up to 80%x3, 85%x3, 90%x2, 1, 80%x3x2
3. kb snatch + ohs + sotts press x 3 each arm x 4 sets--if you do not have a kb, use a db.
4. chins: 25 reps
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| Monday February 13 2006 |
1. muscle snatch: work up to a heavy single, not max
2. 2 pos snatch: work up to 60%, 65%, 70%, 75% for 2 sets. 80% for 1 set/
3. back sqt: work up to 85%x2x4 sets
4. sn pp: 5 x 5 med weight.
5. back and abs---your choice.
6. chins--25 total
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| Sunday February 12 2006 |
SUNDAY:
REST DAY!!
HARLEY DAY!!
COMING BACK FROM CROSSFIT SEMINAR!!
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| Saturday February 11 2006 |
saturday:
1. snatch
2. cln and jerk
3. front sqt
work up to heavy singles on all exercises. go how you feel, but make it like a competition. same warm ups, same warm up protocol.
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| Friday February 10 2006 |
REST DAY!! I AM ON WAY TO THE CROSSFIT CERTIFICATION SEMINAR!
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| Thursday February 9 2006 |
Thursday:
1. snatch + ohs: work up to 60%x1+2x2, 65%x1+2, 70%x1+2x3
2. clean + fs +jerk: work up to 60%x1+2+1, 65%x1+2+1, 70%x1+2+1 x 3
3. rdl: take off best clean 70%x5x2, 75%x5, 80%x5.
4. beach exercises.
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| Wednesday February 8 2006 |
wednesday
1. muscle snatch: max for the day, no more than 5 sets.
2. sn balance: work up to a heavy single, not a max
3. rack jerks bnk: work up to a heavy single, go how you feel.
4. front sqt: work up to 80% of best clean x 3, 85% x 3, 90% x 3, 95%x1, 85%x3x2
5. abs
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| Tuesday February 7 2006 |
tuesday:
1. clean and jerks: work up to 60%x1+2, or 2+1 depending on weakness. if weakness is jerk, do 2 jerks, if clean do 2 cleans.
65%, 70%, 75% for 3 sets
2. front sqt: work up to 80%x3, 85%x3x3
3. kb snatch + ohs + sotts press x 3 each arm x 4 sets--if you do not have a kb, use a db.
4. beach exercises: your choice
5. chins: 25 reps
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| Monday February 6 2006 |
monday!! after contest week, but still getting ready for the pan am qualifiers and the jr nats.
1. muscle snatch: work up to a heavy single, not max
2. 3 pos snatch: work up to 60%, 65%, 70% for 3 sets
3. back sqt: work up to 80%x2x4 sets
4. sn pp: 5 x 5 light to med weight.
5. back and abs---your choice.
6. chins--25 total
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| Sunday February 5 2006 |
SUPER BOW SUNDAY!!!
ENJOY THE DAY!!!
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| Saturday February 4 2006 |
chinese shoes thru mark from n mu!!
saturday!!
MEET DAY!!!
LETS HAVE SOME FUN AND GET READY TO RUMBLE!!!!
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| Friday February 3 2006 |
friday:
rest day!! get ready for the meet tomorrow.
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| Thursday February 2 2006 |
thursday:
frest day!! get ready for the meet on saturday
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| Wednesday February 1 2006 |
wednesday
1. snatch: work up to 65%x3, 70%x2, 75%x1x4
rest 10 m in
2. cln and jerk: work up to 65%x2, 70%x1, 75%x1x3
cold pool
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