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WOD Archive - March 2006

Friday March 31 2006

grady mac's pulling sled made from home depot materials!!


Friday: rest day



Comments (33)

Thursday March 30 2006

jr national champion cln and jerking 175 for the gold!!
Thursday 30 march

1. cln and jerk: 65%x1x5, 70%x1x5, 75%x1x5, 78%, 81%, 84%, 87%, 90% 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 (1)

Wednesday March 29 2006
cameron swartz is the real deal. jr national 105+ champion weighting a mere 109 kg!! this is 149 kg

Wednesday 29 march

1. back sqt: work up to 80%x3x10 sets

2. clean deadlifts/rdl combo: work positioning only. work up to 90%x3, 95%x2. 100x2, 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 March 28 2006

now this is the dude!!!

Tuesday 28 march
1. ps+ohs: work up to 65%x3+3, 69%x2+3, 74%x1+3 x 4 sets

2. fs+jerks: take % off best clean: work up to 63%x3+1, 71%x3+1, 76%x3+1, 79%x3+1

3. cleans: work up to 78%x2, 83%x1, 88%x1, 84%x1, 80%x1

4. kb swings x 15 x 3

5. abs



Comments (0)

Monday March 27 2006
jason, carla mcdonald brother enjoys working out with sister!! go jason!!!

monday:
1. front sqt: work up to 83%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 90%x3, 95%x3, 100%x3x2

3. sn pp: 5 x 6 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 March 26 2006
i miss these 2 dudes----yesterday's pix of colton and today's pix of ashton!! sons of cara's....and her no good husband who is a usc fan!!!!

SUNDAY!!

rest day!




Comments (0)

Saturday March 25 2006
colton we miss you!!

saturday

handicap day!!

select a buddy to go head to head with!! figure out who needs the handicap, give it to them (whatever is fair) then challenge each other in a contest!!

1. snatch: win
2. cln andjerk: win!!

3. fs: heavy single

pool, ice, recover



Comments (10)

Friday March 24 2006
friday

rest day!!

have a great day!




Comments (0)

Thursday March 23 2006
had to show off no. 3 son cody and daughter sage in their 80's outfits before a dance!!! notice the haircut on cody!! has to have his mom's personality!!!

thursday

1. cln and jerk: 65%x1x5, 70%x1x5, 75%x1x5, 78%, 81%, 84%, 87%, 90% 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 March 22 2006

wednesday

1. back sqt: work up to 78%x3x10 sets

2. clean deadlifts: work positioning only. work up to 85%x3, 90%x2. 95x2, on each rep return to 1"from ground and repeat. use straps and work on proper back positioning.

3. kb snatch + ohs + sotts press: 5+5+5 x 4 sets

4. back extensions: 3 x 10. use a glute ham bench if you have one. work on that hamstring and low back.

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



Comments (0)

Tuesday March 21 2006

tuesday

1. ps+ohs: work up to 63%x3+3, 68%x2+3, 72%x1+3 x 4 sets

2. fs+jerks: take % off best clean: work up to 63%x3+1, 68%x3+1, 72%x3+1, 77%x3+1

3. cleans: work up to 78%x2, 82%x1, 87%x1, 84%x1, 80%x1

4. kb swings x 15 x 3

5. abs



Comments (0)

Monday March 20 2006

Monday

1. front sqt: work up to 83% x 3 x 5

2. snatch deadlifts: slow movement, work position. work up to 85% of best snatch x 3, 90% x 3, 95% x 3 x 3

3. pp: 5 x 6 work medium

4. rdl: take off best clean: 4 x 5 go up to 85% of clean

5. abs

6. chins: 25



Comments (0)

Sunday March 19 2006

daughter sage and no. 1 studette lady lifter!! this photo complimentary of steve fauer of www.fauer.photoreflect.com thanks steve!!


sunday

rest day----go to church!!! ride a harley!! go to the beach!!!



Comments (0)

Saturday March 18 2006

saturday!!

snatch: max day

cln and jerk: max day

front sqt: work to a heavy single.

have a bar-b-que, socialize and enjoy the day!!



Comments (8)

Friday March 17 2006
friday

rest day!!

look at this 9 yr olds extension!! james swords, son of a great friend and coach, tim swords out of houston, tex.



Comments (0)

Thursday March 16 2006
picture of donny shakle taken by steve fauer at the pan am qualifier in orlando. shankle made the top 8 and is now on the pan american team competing in quatamala city in may. go to: www.fauer.photoreflect.com to see more great pix.

Thursday

1. cleans + pp + pj + jerk: work up to as heavy as you can go!!! when the pp is no longer an option only do the pj and jerk. when the pj is no longer an option, only do the cln and jerk. work up to 85-88% no more than that.

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. snatch tech: work up to 65-70% x 2 x 5 sets.

4. beach exercises of choice.



Comments (0)

Wednesday March 15 2006
wednesday

1. back sqt: work up to 75%x3x10 sets

2. clean deadlifts: work positioning only. work up to 80%x3, 85%x3, 90%x3. on each rep return to 1"from ground and repeat. use straps and work on proper back positioning.

3. sn pp: 5 x 5. medium weight

4. back extensions: 3 x 10. use a glute ham bench if you have one. work on that hamstring and low back.

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



Comments (0)

Tuesday March 14 2006
tuesday

1. ps+ohs: work up to 60%x3+3, 65%x2+3, 70%x1+3 x 4 sets

2. fs+jerks: take % off best clean: work up to 60%x3+1, 65%x3+1, 70%x3+1, 75%x3+1

3. cleans: work up to 75%x2, 80%x1, 85%x1, 80%x1, 75%x1

4. kb swings x 15 x 3

5. abs



Comments (16)

Monday March 13 2006

Monday

1. front sqt: work up to 80% x 3 x 5

2. snatch deadlifts: slow movement, work position. work up to 80% of best snatch x 3, 85% x 3, 90% x 3 x 3

3. pp: 5 x 5 work medium

4. rdl: take off best clean: 4 x 5 go up to 80% of clean

5. abs

6. chins: 25



Comments (0)

Sunday March 12 2006
sorry sports fans!!! got side tracked while in orlando!! but you know the drill after thurs workout.

off friday, max on sat. off on sunday!!! rest day, harley ride, go to church!! orlando has been a kick.

son casey did awesome and i am a very proud papa!!



Comments (0)

Thursday March 9 2006
thursday

1. fs + jerk: work up to 75% of best clean; 75%x3+1, 80%x3+1, 85% x 3+1 x 2, 80%x3+1

2. fs: take off best clean: work up to 85%x1, 88% x 1, 90% x 1 x 3

3. snatch tech: work up to 50% x 2 x 3, 60% x 2 x 2

4. kb swings x 15 x 3

5. chins: 25 total



Comments (0)

Wednesday March 8 2006
wednesday

1. power snatch: work up to 60% x 3, 65%x3, 70%x3 x 3

2. sn pp + ohs: 1+3 x 4 sets, you control the wt. go as heavy as you can with control

3. power clean + pp: the push press will limit you. i want 3 pc + 1 pp x 4 sets

4. back sqts: work up to 80%x2 x 4 sets

5. back ext x 10 x 3

6. elbow to knees: ab work. x 15 x 3 sets



Comments (6)

Tuesday March 7 2006
for those going to the national jr's/

1. snatch up to 85% x 1 x 3
2. cln and jerk up to 85% x 1 x 2
3. front sqt: heavy single


all others:

1. 3 pos cln and jerk: 50% x 2, 60% x2, 65% x 2 x 3

2. cln pulls: 100%x3x3

3 pp: 4 x 5 you contro the weight

4. back ext: 3 x 15

5. abs: your choice.



Comments (0)

Monday March 6 2006
we have 2 different workouts here....1 for the people going to the jr nats and 1 for those that maxed out this week. i will try to put it into perspective best i can.

monday:

for those going to the jr nats: rest on monday.

for those jr's that are not going but maxed out yesterday, sunday: rest

all others:

1. 3 pos snatch: 50% x 3, 60% x3, 65% x 3 x 3

2. sn pulls: 100%x3x3

3. sn pp: 4 x 5 you contro the weight

4. back ext: 3 x 15

5. abs: your choice.



Comments (0)

Sunday March 5 2006

Sunday

meet day:

kick butt and take names. get some records for those not going to the jr nats and pan ams.

openers only for those going.



Comments (0)

Saturday March 4 2006

Saturday

rest day---get ready for sunday!!



Comments (0)

Friday March 3 2006

friday:

rest day!! get ready for sunday meet!!

this meet will be operners for those that are going to the jr nats and the pan am qualifier.



Comments (0)

Thursday March 2 2006

Thursday:

1. snatch: work up to 60%x3, 70%x2, 75%x1x3

2. cln and jerk: work up to 60%x2, 70%x1, 75%x1x3

3. back and abs



Comments (0)

Wednesday March 1 2006

Wednesday:

1. snatch: work up to 60%x3, 70%x2, 75%x1 80%x1, 70%x1, 75%x1, 80%x1

2. cln and jerk: work up to 60%x2, 70%x1x2,, 75%x1x2

3. front sqt: work up to 70%x3x4

4. kb swings x 15 x 3

5. abs: your choice

stretch



Comments (0)