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WOD Archive - February 2007

Wednesday February 28 2007
talk about the food chain!!!
wednesday:

1. sn pp+ ohs: 1+3 reps. work up to a med. heavy set. work on core strength in the bottom of the snatch. pause 1001 on each rep while pushing up hard on the bar. do 6 complete work sets.
2. sn power shrugs off blocks: 110%x5, 120%x5
3. cln power shrugs off blocks: 110%x5, 120%x5
4. reverse back extensions: 3 x 13
5. weighted sit ups x 50 total reps.




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Tuesday February 27 2007
sage after a crossfit workout

tuesday:
1. clean and jerk: joe mills style: 60%x1x5 on the minute, 65%x1x5 on the minute, 70%x1x5 on the minute. 75%x1, 78%x1, 80%x1, 83%x1, 85%x1. as in the snatch, no misses.
2. back sqt: work up to 80%x3x3
3. back extensions: 3 x 10 use weight.
4. elbow to knees abs: 100 reps.



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Monday February 26 2007
nat and casey
monday:

1. snatch: 60%x1x5 on the minute, 65%x1x5 on the minute, 70%x1x5 on the minute. 75%x1, 78%x1, 80%x1, 82%x1, 85%x1. no misses.
2. front sqt: work up to 80%x3x3
3. sn pp: 5 x 3 reps. heavy.
4. evil wheel ab work: 3 x 15

stretch and cold pool.



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Sunday February 25 2007

rest day!!! 1 wk away from arnolds!!
2 wks away from jr nats.



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Saturday February 24 2007
pulling under the bar

Saturday

1. snatch: max for day
2. cln and jerk: max for day
3. fs: heavy single, no more than 5 sets to get there.



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Friday February 23 2007
late moon
rest day


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Thursday February 22 2007
2 brp's

thursday
1. clns: 60%x3, 65%x2, 70%x2, 75%x2, (80%x1, 85%x1, 88%x1)3
2. cln deadlift: 120%x4, 125%x3x2
3. push press: 5 x 5 choose the weight. make last set heavy.
4. abs: your choice



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Wednesday February 21 2007
big boy doing high pulls

wednesday

1. front sqt: work up to 85%x3x10
2. sn pull: 100%x3x2
3. cln pull: 100%x3x2
4. abs: your choice



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Tuesday February 20 2007
big girl pulling under!!
tuesday

1. snatch doubles: 60%, 65%, 70%, 75%, 80% for 4 sets
2. sn pp: 5 x 5
3. sn deadlifts: 100%x5, 110%x4, 120%x3x2 sets.
4. abs
5. chins: 25 total



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Monday February 19 2007
son beau and daughter sage

1. back sqt: work up to 83%x3x10 sets.
2. clean shrugs: 118%x5, 123%x5, 128%x5
3. push press: 5 x 5
4. back and abs



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Sunday February 18 2007
another beautiful pix of a mikes gym sunset!!!
SUNDAY

a much needed rest day!! enjoy your day!!!
be with family, friends, significant others.....just have a great day!!!



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Saturday February 17 2007
kolecki pulling under the bar!!!
saturday

snatch: work up to 90%x1, 87%x1, 84%x2 80%x2x2
cln and jerk: max for the day!! last heavy cln and jerk max before arnolds
front sqt: heavy single....do this in 4-5 sets.
core: back and abs, your choice.



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Friday February 16 2007
sunset at mikes gym!!!
FRIDAY:

rest day!!! 2 wks from the arnold and 3 wks from the jr nats!!!

get ready to rumble!!!!



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Thursday February 15 2007
118 kg!!!!

thursday
1. cln doubles: 60%, 65%, 70%, 75%, 80% for 3 sets, 85%
2. cln deadlift: 115%x4, 120%x3x2
3. push press: 5 x 5 choose the weight. make last set heavy.
4. abs: your choice



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Wednesday February 14 2007
no jumping in weightlifting?????
wednesday

1. front sqt: work up to 83%x3x10
2. sn pull: 105%x3x2
3. cln pull: 105%x3x2
4. abs: your choice



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Tuesday February 13 2007
strong backs!!!
tuesday:

1. hang snatch doubles using: 60%, 65%, 70% , 75% for 3 sets
2. rack jerks: workup to 85%x2x3 sets
3. sn deadlifts 110%x5, 115%x5x2
4. sldl: 87% of best clean x 5 x 3 sets.
5. abs



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Monday February 12 2007
history wall at mikes gym

monday

1. back sqt: work up to 81%x3x10 sets.
2. clean shrugs: 115%x5, 120%x5, 125%x5
3. push press: 5 x 5
4. back and abs



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Sunday February 11 2007
cloud formation at mikes gym!!!
sunday

go to church and rest. spend time with family!!!



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Sunday February 11 2007
56 kg lifter
tuesday:

1. hang sn: doubles: 60%, 65%, 70% , 75% for 3 sets
2. rack jerks: workup to 86%x2x3 sets
3. sn pulls: 103%x5, 108%x5x2
4. sldl: 88% of best clean x 5 x 3 sets.
5. abs



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Saturday February 10 2007
ivanchinco!!
saturday

1. snatch: max for the day
2. cln and jerk: max for the day
3. back and abs
4. pool contrast



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Friday February 9 2007
0530 hrs at mikes gym!!!! moon setting!!
Rest day!!!

enjoy!!



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Thursday February 8 2007
the great one!!!

thursday
1. cln +high hang cln: 1+1: work up to 80% for 3 sets.
2. snatch: 73%x2, 78%x2x2
3. cln pull: 100%x4, 105%x3x2
4. abs: your choice



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Wednesday February 7 2007
casey getting butt kicked by little bro!!!!
wednesday

1. front sqt: work up to 80%x3x10
2. sn pull: 100%x3x2
3. cln pull: 100%x3x2
4. abs: your choice



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Tuesday February 6 2007
grady mac and his dad!!!!

tuesday:

1. sn+high hang snatch: 1+2 using: 60%, 65%, 70% , 75% for 3 sets
2. rack jerks: workup to 83%x2x3 sets
3. sn pulls: 100%x5, 105%x5x2
4. sldl: 85% of best clean x 5 x 3 sets.
5. abs



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Monday February 5 2007
maybe a new gmag!!!
monday

1. back sqt: work up to 78%x3x10 sets.
2. clean shrugs: 110%x5, 115%x5, 120%x5
3. push press: 5 x 5
4. back and abs



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Sunday February 4 2007
SUPER BOWL SUNDAY!!!!!!


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Saturday February 3 2007
aimee
saturday:

1. snatch: work up to 90%x1x2, 85%x1x2,
2. cln and jerk: work up to 90%x1, 85%x1x3
3. back and abs



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Friday February 2 2007
2 of my favorite people
Friday:

rest day!!




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Thursday February 1 2007
collin ito
thursday:

1. front sqt: work up to 70%x3x10 sets
2. snatch shrugs: 110%x5, 115%x5, 120%x5
3. push press: 5 x 5
4. back ext x 10 x 3 sets use weight
5. evil wheel x 10 x 3



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