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WOD Archive - December 2007

Monday December 31 2007
sign in at mikes gym!!!
Monday December 31 2007

1. back sqt: work up to 85%x5x5

2. military press+push press: 5 x 5 if and when you fail with the military press move on to the push press using as much wt. as you can handle.

3. abs: your call

4. chins: 25 total.




Comments (1)

Sunday December 30 2007
blake did this workout easy!!!!
sunday

rest day:

go to church

ride a harley

MY FAMILY IS ALL HOME!!!!



Comments (10)

Saturday December 29 2007
SATURDAY!!

1. fs: heavy single

rest 15 min

2. snatch: heavy single

rest 15 min

3. cj: heavy single

rest 15 min

4. fs: heavy single.

make sure that you do not perform too many sets. on the fs on exercise 1 maybe 5 total sets including warm ups. on the exercise no. 4 fs maybe 2 or max 3 sets.

fun workout. watch out you may set a couple or records here.



Comments (0)

Friday December 28 2007
baseball player scott!!!
FRIDAY

REST DAY!!!



Comments (0)

Thursday December 27 2007
TOUGH WORKOUT BY COACH ORD!!
THURSDAY

1. pwr snatch+ohs+hang snatch+snatch: 1+1+1+1 x 6 sets. you select the weight!!!

2. pwr cln+fs+hang cln+clean+jerk: all for 1's x 6 sets. you select the weight.

3. back and abs your choice.



Comments (0)

Wednesday December 26 2007
GETTING READY FOR A TOUGH WORKOUT!
wednesday:

1. front sqt: work up to 85%x3x5 of best clean

2. sn pp: 5 x 5 work that active shoulder!!

3. box jumps x 15 total.



Comments (0)

Tuesday December 25 2007
bro and sis want to wish you a MERRY XMAS!!!
CHRISTMAS DAY!!!

ALL OF MY FAMILY IS HOME!!! GOT TO LOVE IT!!!

EVERYONE HAVE A VERY MERRY XMAS!!!



Comments (0)

Monday December 24 2007
bar line up on sat at mikes gym
christmas eve!! wk 4 of this cycle. this will be a back off week of sorts.

Monday December 24 2007

1. back sqt: work up to 83%x5x3, 85%x5x2

2. military press+push press: 5 x 5 if and when you fail with the military press move on to the push press using as much wt. as you can handle.

3. abs: your call

4. chins: 25 total.




Comments (39)

Sunday December 23 2007
pete kelly shows the transition!
sunday:

rest day!!

casey comes home today!!! now i have all my children here for xmas with natalie coming in on the 26th!!!



Comments (0)

Saturday December 22 2007
tire flips and jump thru's
saturday:

1. snatch: 70%x1x5, 75%x1x5, 80x1x5. these are all on the minute.

2. cj: 70%x1x5, 75%x1x5, 80%x1x5 all on the minute.

3. fs: work up to a heavy single. -10 kg x 2, -15 kg x 3 x 3

4. core work.



Comments (1)

Friday December 21 2007
view from mikes gym!
friday:

beau and blake graduate from bootcamp today!!! they will be home this evening!!! yeah!



Comments (0)

Thursday December 20 2007
end of first pull to the transition!!
thursday

1.cj tech: work up to 75%x1+2 jerks x10 sets

2. snatch tech: work up to 65%x2 x 6 sets

3. box jumps: 15 total jumps

4. body building and or core work!!



Comments (38)

Wednesday December 19 2007
driving under the jerk!!!
wednesday:

1. front sqt: work up to 81%x5x5 of best clean

2. sn pull: 95%x5, 100%x5.

3. sn deadlift: 100%+15 kg x 3, 100%+25 kg x 3

4. sn pp: 5 x 5 work that active shoulder!!

5. box jumps x 15 total.



Comments (0)

Tuesday December 18 2007
height adjustment on blocks
tuesday

1.2 pos snatch tech: work up to 73%x2x10 sets

2. 2 pos cln and jerk tech: work up to 68%x1+2 x 4 sets

3. box jumps: 3 sets of 5 jumps

4. basic body building



Comments (0)

Monday December 17 2007
Monday December 17 2007

this is the 3rd week of the strength cycle. 1-3 wks before we change.

1. back sqt: work up to 81%x5x3, 83%x5x2

2. cln pulls 95%x5, 100%x5

3. clean deadlift shrug: 100%+20kg x 5, 100%+30kg x 4.

4. military press: 5 x 5

5. abs: your call

6. chins: 25 total.




Comments (21)

Sunday December 16 2007
sunday:

enjoy the day!!!



Comments (11)

Saturday December 15 2007
nick has hops
saturday:

1. snatch: 65%x1x5, 70%x1x5, 75%x1x5

2. cj: 65%x1x5, 70%x1x5, 75%x1x5

3. fs: work up to a heavy single. -10 kg x 2, -15 kg x 3 x 3

4. core work.



Comments (12)

Friday December 14 2007
sage and tommy mac
friday


rest day



Comments (0)

Thursday December 13 2007
sage's buddy's!!!
thursday

1.cj tech: work up to 73%x2x10 sets

2. snatch tech: work up to 68%x2 x 6 sets

3. box jumps: 15 total jumps

4. choose any other exercises that you might want to use to build your body. do not be afraid of doing some dumbell benches or inclines along with chin ups and or upright rows. basic arm work can be used as well. basic body building movements that will build you up without tearing you down.



Comments (1)

Wednesday December 12 2007
2 great ones!!!
wednesday:

1. front sqt: work up to 78%x5x5 of best clean

2. sn pull: 90%x5, 95%x5, 100%x5.

3. sn deadlift: 100%+10 kg x 5, 100%+20kgx 5

4. sn pp: 5 x 5

5. core strengthening: your choice.



Comments (3)

Tuesday December 11 2007
get ready!!!
tuesday

1. snatch tech: work up to 73%x2x10 sets

2. cln and jerk tech: work up to 68%x1+2 x 4 sets

3. box jumps: 3 sets of 5 jumps

4. choose any other exercises that you might want to use to build your body. do not be afraid of doing some dumbell benches or inclines along with chin ups and or upright rows. basic arm work can be used as well. basic body building movements that will build you up without tearing you down.




Comments (9)

Monday December 10 2007
monday

1. back sqt: work up to 81%x5x5

2. cln pulls: 90%x5, 95%x5, 100%x5

3. clean deadlift shrug: 110%x5, 110%+20 kg x 5

4. push press: 5 x 5 go as heavy as you can.

5. sit ups x 100 total reps

6. chins: 25 total.




Comments (0)

Sunday December 9 2007
nice speed!!!
sunday


rest day!!! go to church! ride a harley!!!



Comments (13)

Saturday December 8 2007
check the pvc pipe angle!!!
saturday:

1. snatch: on the minute: 60%x1x5, 65%x1x5, 70%x1x5

2. cln and jerk: on the minute: 60%x1x5 , 65%x1x5, 70%x1x5

3. pool time!!!



Comments (0)

Friday December 7 2007
overhead sqts
friday:

rest day!!! have a great one.



Comments (0)

Thursday December 6 2007
i have some mikes gym shirts left. $25 includes tax and shipping. drop a note if interested. blue, red, gold. sleeveless, tee.
thursday

1.cj tech: work up to 70%x2x10 sets

2. snatch tech: work up to 65%x2 x 6 sets

3. choose any other exercises that you might want to use to build your body. do not be afraid of doing some dumbell benches or inclines along with chin ups and or upright rows. basic arm work can be used as well. basic body building movements that will build you up without tearing you down.



Comments (0)

Wednesday December 5 2007
lakeysha!!!!
wednesday:

1. front sqt: work up to 75%x5x5 of best clean

2. cln pull: 90%x5, 95%x5, 100%x5.

3. cln deadlift: 100%+10 kg x 5, 100%+20kgx 5x2.

4. sn pp: 5 x 5

5. core strengthening: your choice.



Comments (0)

Tuesday December 4 2007
the great olympic press!!!!
tuesday

1. snatch tech: work up to 70%x2x10 sets

2. cln and jerk tech: work up to 65%x1+2 x 4 sets

3. choose any other exercises that you might want to use to build your body. do not be afraid of doing some dumbell benches or inclines along with chin ups and or upright rows. basic arm work can be used as well. basic body building movements that will build you up without tearing you down.



Comments (33)

Monday December 3 2007

monday

1. back sqt: work up to 78%x5x5

2. clean deadlift shrug: 105%x3, 110%x3, 110%+20 kg x 3 x 2

3. push press: 5 x 5 go as heavy as you can.

4. sit ups x 100 total reps

5. chins: 25 total.



Comments (0)

Sunday December 2 2007
going for it!!
sunday:

rest day!! end of wk 1 of strength cycle.



Comments (0)

Saturday December 1 2007
kolecki
saturday

1. back sqt: 70%x5, 75%x5, 80%x5x3

2. clean deadlifts on blocks: 100% of clean x 5, +20 kg x 5, +10 kg x 5, +10 kg x 5 x 2

3. bench press: 5 x 5. yep!!! can you believe this?

4. body building



Comments (0)