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Comments (0) Saturday April 28 2007 core strength!!!! saturday: meet conditions!! snatch: work up to 85%x1, 88%x1, 90%x1. 90% is your max lift. 85% is considered your first attempt, 88% is your 2nd attempt. 90% is the 3rd attempt. cj: same as snatch. the idea is to create a meet!! use the 90% as a light meet. Comments (0) Friday April 27 2007 sunset!!! rest day!! Comments (0) Thursday April 26 2007 a former pe student of mine. one of the best!!! now a us marine!!! 1. front sqt: work up to 80%x3x5, 85%x3x5 2. sn pp: 5 x 5 med to heavy wt. for last set. 3. chins: 25 total 4. abs: your call. Comments (0) Wednesday April 25 2007 very strong back!!! wednesday: 1. cln+fs+jerk: 1+3+1. work up to 78% for 3 sets, 82% for 2 sets. 87%x1+2+1x1 set. take % off best cln and jerk. 2. muscle snatch: work to a med to heavy single. 3. reverse back extensions: 3 x 10 use a band and or db while doing these. 4. abs: your choice. Comments (0) Tuesday April 24 2007 my pe class running stadium stairs tuesday: 1. back sqt: 83%x3x10 2. sn pull off 2"block: 105%x3, 115%x3x2 3. push press: 5x5 last set heavy. 4. abs Comments (0) Monday April 23 2007 young chinese lifter monday: 1. snatch: work up to 73%x1x5, 78%x1x5, 83%x1x5...these are on the minute. 85%x1, 87%x1, 89%x1, 91%x1, 93%x1 take as much time on the last 5 reps as you need. 2. rack jerks: work up to 87%x1x5 3. core training: back and ab Comments (0) Sunday April 22 2007 from mikes gym sunday rest day: church, harley ride, family day!!! Comments (0) Saturday April 21 2007 milan hs saturday 1. snatch: max for day 2. cln and jerk: max for day 3. fs: heavy single Comments (0) Friday April 20 2007 my students at rbvhs who choose to lift weights!!! friday: rest day!! enjoy Comments (0) Thursday April 19 2007 milan hs in indiana 1. front sqt: work up to 77%x3x5, 82%x3x5 2. sn pp: 5 x 5 med to heavy wt. for last set. 3. chins: 25 total 4. abs: your call. Comments (0) Wednesday April 18 2007 milan h.s. in indiana wednesday: 1. cln+fs+jerk: 1+3+1. work up to 75% for 3 sets, 80% for 2 sets. 85%x1+2+1x1 set. take % off best cln and jerk. 2. muscle snatch: work to a med to heavy single. 3. reverse back extensions: 3 x 10 use a band and or db while doing these. 4. abs: your choice. Comments (0) Tuesday April 17 2007 good friends!!! tuesday: 1. back sqt: 80%x3x10 2. sn pull off 2"block: 100%x3, 110%x3x2 3. push press: 5x5 last set heavy. 4. abs Comments (0) Monday April 16 2007 rugby at cal poly slo monday: 1. snatch: work up to 70%x1x5, 75%x1x5, 80%x1x5...these are on the minute. 82%x1, 84%x1, 86%x1, 88%x1, 90%x1 take as much time on the last 5 reps as you need. 2. rack jerks: work up to 84%x2x3 3. core training: back and abs Comments (0) Sunday April 15 2007 WILD HOGS!!! sunday: rest day!! Comments (0) Saturday April 14 2007 T E A M W O R K!!!!! makes sense to me!!! hmmmm saturday: 1. snatch: work up to 90%x1, 85%x1, 80%x2x2 2. cln and jerk: work up to 90%x1, 85%x1, 80%x1x3 3. core work: your call. Comments (0) Friday April 13 2007 rest day friday: rest day Comments (1) Thursday April 12 2007 tim swords and coach b 1. front sqt: work up to 75%x3x5, 80%x3x5 2. sn pp: 5 x 5 med to heavy wt. for last set. 3. chins: 20 total 4. abs: your call. Comments (0) Wednesday April 11 2007 the might bull and gang!!! wednesday: 1. cln+fs+jerk: 1+3+1. work up to 70% for 3 sets, 80% for 2 sets. take % off best cln and jerk. 2. muscle snatch: work to a med to heavy single. 3. back extensions: 3 x 10 4. abs: your choice. Comments (0) Tuesday April 10 2007 2 master national champions!!!! eva t and bob strange! tuesday: 1. back sqts: work up to 75%x3x10 sets 2. push press: 5 x 5 you decide the weight. 3. sn deadlift/rdl combo off 2" block: 90%x3, 95%x3, 100%x3 Comments (0) Monday April 9 2007 its never too early to start!! monday: 1. snatch: work up to 70%x2x5, 75%x2x5 2. rack jerks: work up to 80%x2x3 3. core training: back and abs Comments (0) Sunday April 8 2007 outside mikes gym!!! enjoy the day!!! if you did all of young moser's workout, let me know how you feel and your results. i personally enjoy these type of workouts. they are short, intense, but in my opinion do not hurt the body nearly as much as volume work!! i personally watched moser snatch a very heavy wt. 140+ 2 days out from the jr nats. so it can be done, but one must train the body to do this style of training!!! Comments (0) Saturday April 7 2007 bench good mornings!!! 11am Snatch - 90%x1, 95%x1, 100%x1 Snatch Pull- 105%x2, 105%x2, 105%x2 Back Squat 85%x2,90%x2,95%x1,95%x2 3pm C&J 90%x1, 95%x1, 100%x1 Front Squat 85%x2,90%x2,95%x1 Comments (0) Friday April 6 2007 stud coach!!!! 11am Snatch 90%x1 12:30 C&J 90%X1 2pm Snatch 90%X1 3:30pm C&J 90%x1 5:30pm Snatch 90%X1 C&J 90%X1 7:00pm Back Squat - 80%x2, 85%x2, 90%x2, 90%x2 Comments (0) Thursday April 5 2007 the lineup Only one session today. Snatch - 95%X1 Clean & jerk - 95%X1 Front Squat - 85%X2, 90%X2, 95%X2 Clean & Press - 60KgX4X4 Comments (0) Wednesday April 4 2007 ms kara!!! mother of 3 boys!!! tuesday 12:00pm Snatch - 90%*1 C&J - 90%*1 Back Squat - 90%*2, 95%*2, 90%*2, 95%*2 4:00pm Snatch - 100%*1 C&J 98%*1 Back Squat - 90%*2, 95%*2, 105%*2 Power Clean & Press - 60*4, 60*4, 60*4, 60*4 Comments (0) Tuesday April 3 2007 explosive!!!!! wednesday 11:00am Snatch - 90% X 1 Snatch Pull - 90%x2, 95%x2, 100%x2,100%x1, 100%x2 Front Squat - 95%x2, 95%x1, 95%x1 Snatch + Snatch Press - 50KG x 4, 50X4, 50X4, 50X4 4:00pm C&J - 90%X1, 90%X1, 95%X1 Clean Pull On 2" Block 90%X4, 90%X4, 90%X4, 90%X4 Speed Cleans - 60KGX4, 60X4, 60X4, 60X4 Comments (0) Monday April 2 2007 cody wilkes at the arnolds these workouts are for you to try this week if you can. they are the workouts of young james moser 105 jr world team member who lives in hawaii. Monday 10am Snatch - 90%*1 C&J - 90%*1 Back Squat - 85%*2 3pm Snatch - 95%*1 C&J - 90%*1 Front Squat - 90%*2, 90%*2, 90%*2 Snatch & Snatch Press - 50kg*4, 50kg*4, 50kg *5, 50kg*4 Comments (0) Sunday April 1 2007 looking outside at mikes gym at sunset!!! SUNDAY rest!!! go to church!!! ride a harley!!! spend valuable time with the family!!!! Comments (0)
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