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| Monday July 31 2006 |
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| Steve Seapker and son Matt. Matt was born on July 27 at 0210 hrs. |
1. back sqt: 80% x 3 x 10
2. cln pulls + rdl: 108% x 5, 118% x 5, 128% x 5
3. push press : 5 sets x 6
4. back and abs
5. chins: 30 reps
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| Sunday July 30 2006 |
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| eve t. enjoying the surf!!! |
sunday
rest day!!!
on my way to colorado springs and the otc to see my son casey train before the nationals!!!!
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| Saturday July 29 2006 |
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| patrick swords!!! |
Saturday: as always!!! go for the gold!!!
1. snatch
2. cln and jerk
3. fs
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| Friday July 28 2006 |
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| eva t. under h20 |
rest day!!!
enjoy the beach!!!
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| Thursday July 27 2006 |
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| crossfit chico |
Thursday:
1. cleans + jerk: 75% for 2 sets, 80% x 2 sets, 85% x 2 sets.
2. clean shrugs off blocks: 110%x5, 120% x 5, 130% 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
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| Wednesday July 26 2006 |
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| can you guess who this is???? a great ladies lifter of years past!!! |
wednesday
1. front sqt: 78% x 3 x 10
2. snatch pulls + rdl: 105% x 5, 115% x 5, 125% x 5
3.sn push press : 5 x 6
4. back and abs
5. chins: 30 reps
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| Tuesday July 25 2006 |
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| harly trip in willow creek, ca. nice, nice, nice!!!! |
1. 2 pos 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 85%
3. chins: 35
4. back and abs
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| Monday July 24 2006 |
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| navy corpman mike grey at mikes gym. mike leaves for irag at midnight sunday night!!! get back home mike!!! we miss you already!!! |
Monday:
1. back sqt: 78% x 3 x 10
2. cln pulls + rdl: 105% x 5, 115% x 5, 125% x 5
3. push press : 5 sets x 6
4. back and abs
5. chins: 30 reps
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| Sunday July 23 2006 |
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| compliments from eva t |
rest day!!! go to church and enjoy the family!!
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| Saturday July 22 2006 |
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| learning how to snatch |
1. snatch: work up to heavy single
2. cln and jerk: work up to a heavy single
3. front sqt: work up to a medium double for 3 sets.
4. chins: 30
5. back and abs
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| Friday July 21 2006 |
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| from eva t |
rest day!!!
enjoy!!!
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| Thursday July 20 2006 |
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| sqt racks made by mike karchut |
1. 2 pos cleans + jerk: work up to 70% for 2 sets, 75% for 2 sets, 80% x 2 sets.
2. clean shrugs off blocks: 100%x5, 120% x 5, 125% x 5.
3. snatch technique: work 15 minutes and do doubles. work light but effective.
4. kb swings: 3 x 15
5. chins: 20
6. abs
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| Wednesday July 19 2006 |
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| steve gough!!! the man!!! |
1. front sqt: 75% x 3 x 10
2. snatch pulls + rdl: 100% x 5, 110% x 5, 120% x 5
3.sn push press : 5 x 6
4. back and abs
5. chins: 30 reps
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| Tuesday July 18 2006 |
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| compliments from joe caron who is in china |
1. 2 pos snatch: work up to 80% x 2 x 5 sets, -10 kg x 2 sets, -5 kg x 2 sets
2. rack jerks behind: work up to a heavy single.
3. chins: 30
4. back and abs
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| Monday July 17 2006 |
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| mike karchute and wife claudia |
1. back sqt: 75% x 3 x 10
2. cln pulls + rdl: 100% x 5, 110% x 5, 120% x 5
3. push press : 5 x 6
4. back and abs
5. chins: 30 reps
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| Sunday July 16 2006 |
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| team mt gym in bozeman, mt |
MUCH NEEDED REST DAY!!!
ENJOY!!
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| Saturday July 15 2006 |
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| jessee snatching at team mt headquarters!! |
1. snatch: max x 1, -10 kg x 1, -20 kg x 1 x 3
2. cln and jerk: max x 1, -10 kg x 1, -20 kg x 1x2
3. front sqt: heavy single
4. chins: 25
5. back and abs
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| Friday July 14 2006 |
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| flathead lake, mt |
rest day!! you need it!!
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| Thursday July 13 2006 |
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| eva t in fla. at the space center!!! what a gal!! |
1. pwr clean + jerks: take % off best pc. work up to 60%x3+3, 65%x3+3, 70%x3+3, 75%x2+2, 80%x2+2, 85%x1+2 x 2
2. pwr snatch+ ohs: take % off best ps: work up to 60%x3+3, 65%x2+3, 70%x1+3, 75%x1+3, 80%x1+3
3. snatch: work up to 80%x1x3
4. back sqt: work up to 80%x3 reps x 5 sets.
5. back and abs
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| Wednesday July 12 2006 |
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| the dudes in ennis, mt. |
1. muscle snatch + ohs + sotts press: 3+3+3, 2+2+2, 1+1+1, until you miss one of the components.
2. pwr snatch: go up to a heavy pwr snatch. when you miss, quit snatching.
3. rack jerks bnk: heavy single.
4. kb swings: 3 x 20
5. abs: your choice.
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| Tuesday July 11 2006 |
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| doug ito leading the pack on the harley tout |
1. front sqt: work up to a heavy single: 3, 3, 2, 2, 1, 1
2. clean and jerks: if you weakness is jerks make it 1+3, if your weakness is cleans, make it 3+1. work up to 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x1+1x3
3. clean shrugs off blocks: 100%x5, 110%x5, 120%x5
4. chins: 20
5. back extensions: 3 x 10
6. evil wheel: 2 x 15
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| Monday July 10 2006 |
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| bryce canyon national park |
those that are coming back from the calif. games, take off monday!! recover from the drive back from san fran and enjoy the day off. others.
1. back sqt: work up to a heavy single. 3, 3, 2, 2, 1, 1,
2. snatch: work up to 60%x3, 65%x3, 70%x2, 75%x2, 80%x1x3
3. sn pulls: 90%x3, 95%x3, 100%x3
4. sn pp: 5 x 5 work on the top position.
5. chins: 25
6. back and abs
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| Sunday July 9 2006 |
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| shortie girl |
driving back home from the games!!
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| Saturday July 8 2006 |
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| casey b and evelyn h. watch he bb game!!! |
california games in san fran!!!
get some!!!!
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| Friday July 7 2006 |
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| good starting position!! |
travel day to san fran!!! cal games here we come!!!
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| Thursday July 6 2006 |
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| family waiting!! |
rest day!! go get em at the cal games!!
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| Wednesday July 5 2006 |
 |
| burgener brothers!! |
1. snatch: work up to 85%x1x2 of opener
2. cln and jerk: work up to 83% x 1 x 2
3. back and abs
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| Tuesday July 4 2006 |
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| camping in bryce canyon nat. park. great trip!! |
have a fun 4th, but we must still workout before the fireworks!!
1. snatch: work up to 90% of opener x 1 x 2, 85% x 1 x 2
2. cln and jerk: work up to 90% of opener x 1 x 2, 85% x 1 x 2
3. front sqt: heavy single
4. chins: 20 total. Back and abs
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| Monday July 3 2006 |
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| incredible natural bridge in bryce nat park |
getting ready for cal games on saturday!!!
1. snatch: work up to 95% of opener x 1, 90% of opener x 1, 85% x 1
2. cln and jerk: work up to opener x 1, 90% x 1, 85% x 1
3. front sqt: work up to 105% of best clean x 3 x 2 sets
4. chins: 25 total, back extensions and abs
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| Sunday July 2 2006 |
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| RELAX!!!
DECOMPRESS!!! |
REST DAY!!
GET READY!!!
RECOVER!!
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| Saturday July 1 2006 |
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| the great one!! |
Get ready for the calif. Games.
1. snatch: openers
2. cln and jerk: openers
3. front sqt: heavy single
4. back and abs
5. chins: 25
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