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| Tuesday July 31 2007 |
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| squat therapy |
tuesday
1. cln and jerk: work up to a heavy single x 1. 90% of that weight x 1 x 2, 85% x 1 x 4
2. cln pulls: 100%x3x3
3. front sqt: 60%x3, 65%x3, 70%x3, 75%x3, 80%x3
4. back ext: 3 x 10
5. hanging leg raise: 30 reps total.
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| Monday July 30 2007 |
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| these are the athletes that i did a 1 day seminar for in seattle, wa. |
monday:
1. snatch: work up to a heavy single. take 90% of that weight x 1 x 2 sets. take 85% of the heavy single x 1 x 4 sets.
2. sn pulls: 100%x3, 100%+5 kg x 3 x 2 (work speed in the 2nd pull)
3. sn pp: 5 x 5
4. back sqt: 60%x5, 65%x5, 70%x5m 75%x5, 80%x5
5. core work.
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| Sunday July 29 2007 |
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| columbian blue with black lettering or columbia blue iwth red lettering as shown on saturday's workout. |
sunday:
rest day
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| Saturday July 28 2007 |
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| mikes gym tee's for sale. contact mike. |
saturday
1. snatch: work up to max for day: then--90%x1x2, 85%x1x3
2. cj: work up to max for day
3. fs: heavy single
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| Friday July 27 2007 |
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| great to be home |
friday
rest day
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| Thursday July 26 2007 |
thursday
1. snatch: work up to 60%x2x2, 65%x2x2, 70%x2x2, (75%x1, 80%x1, (85%x1)3
2. pwr cln+fs+jerk: 1+3+1. work up to a max pwr cln while doing this. this should be somewhere around 80% of your best clean. when you get to that max pc keep the wt. at that level and do 4 sets with that weight. this should be fairly easy for the sqt and jerks.
3. push press: 5 x 5
4. back and abs.
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| Wednesday July 25 2007 |
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| banff hotel. happy anniversary ms leslie burgener!!! 31 years!!! i will take you here someday!! |
wednesday
1. muscle snatch: heavy single. no more than 5-6 sets.
2. sn pp+ohs: 3+3x5 sets.
3. rack jerks: heavy single. no more than 5-6 sets.
4. back and abs.
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| Tuesday July 24 2007 |
tuesday:
1. cln and jerk: on the minute: 65%x1x5, 70%x1x5, 75%x1,x5, 80%x1, 85%x1, 88%x1, 90%x1,, 92%x1
2. snatch: 60%x2x2, 65%x2x2, 70%x1x5
3. back and abs
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| Monday July 23 2007 |
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| go to banff, alberta!!! incredible!!! |
monday:
1. snatch: on the minute: 65%x1x5, 70%x1x5, 75%x1x5, 80%x1, 83%x1, 86%x1, 88%x1. 90%x1 from 75% to 88% take a normal rest break. the others are on the minute.
2. front squat: heavy single. -10 kg x 1 x 2, -10 kg x 2 x 3
3. core training.
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| Sunday July 22 2007 |
sunday:
rest day
crossfit 1 day seminar in seattle at crossfit seattle.
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| Saturday July 21 2007 |
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| gough's home gym |
saturday:
1. snatch: work up to a heavy single
2. cln and jerk: work up to a heavy single
3. fs: work up to a heavy single
on all 3 of these exercises make sure you warm up thourghly and go as heavy as you can and how you feel for the day.
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| Friday July 20 2007 |
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| do you know this man? |
friday
rest day!!
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| Thursday July 19 2007 |
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| king jack of montana |
thursday
1. snatch: work up to 60%x2x2, 65%x2x2, 70%x2x2, 75%x1, 80%x1, (85%x1, 88%x1, 90%x1)3
2. pwr cln+fs+jerk: 1+3+1. work up to a max pwr cln while doing this. this should be somewhere around 80% of your best clean. when you get to that max pc keep the wt. at that level and do 4 sets with that weight. this should be fairly easy for the sqt and jerks.
3. push press: 5 x 5
4. back and abs.
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| Wednesday July 18 2007 |
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| karchut, gough, burgener |
wednesday
1. muscle snatch: heavy single. no more than 5-6 sets.
2. sn pp+ohs: 3+3x5 sets.
3. rack jerks: heavy single. no more than 5-6 sets.
4. back and abs.
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| Tuesday July 17 2007 |
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| mike karchut
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tuesday:
1. cln and jerk: on the minute: 60%x1x5, 65%x1x5, 70%x1x5, 75%x1, 80%x1, 85%x1, 88%x1, 90%x1
2. snatch: 60%x2x2, 65%x2x2, 70%x1x4
3. back and abs
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| Monday July 16 2007 |
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| at steve gough's in ennis, mt. |
monday:
1. snatch: on the minute: 60%x1x5, 65%x1x5, 70%x1x5, 75%x1, 80%x1, 83%x1, 86%x1, 88%x1. from 75% to 88% take a normal rest break. the others are on the minute.
2. front squat: heavy single. -10 kg x 1 x 2, -10 kg x 2 x 3
3. core training.
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| Sunday July 15 2007 |
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| national champion: sage burgener |
sunday
rest day!!!!
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| Saturday July 14 2007 |
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| tom and linda!! tom is a former lifting buddy!!! |
saturday
1. snatch: openers for those competing in the calif. games. max for others
2. cj: same as above
3. fs: heavy single
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| Friday July 13 2007 |
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| rest day |
friday:
rest day!!! take it.
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| Thursday July 12 2007 |
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| a bald eagle that is very, very strong, but injured and on display in springfield, mo. |
thursday
1. pwr sn+ohs: 1+3, work 5 sets you choose the wt.
2. pwr cln+fs+jerk: 1+3+1. you select the wt. for 5 work sets.
3. core training: back and abs plus physical weakness training.
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| Wednesday July 11 2007 |
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| murray cross at rbvhs |
wednesday
1. sn pulls: 90%x3, 95%x3, 100%x3
2. cln pulls: 100%x3x3
3. push press: 5 x 5
4. back and abs
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| Tuesday July 10 2007 |
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| go get em!!!! |
tuesday
1. pwr snatch: work up to 60%x2, 65%x2, (70%x1, 75%x1, 80%x1)3
2. pwr cln+pj+jerk: work up to 60%x1+1+1, 65%x1+1+1, 70%x1+1+1x3
3. core training.
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| Monday July 9 2007 |
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| bent arms???? |
monday:
1. snatch: work up to 70%x1, 75%x1, 80%x1x5
2. cj: same as snatch
3. fs: work up to a heavy single.
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| Sunday July 8 2007 |
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| pappa grady with son tommy!! |
sunday:
rest day!!!
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| Saturday July 7 2007 |
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| bar close |
saturday:
1. snatch: work to a heavy single, then take 95% of that wt x 1, 90%x1x2
2. cln and jerk: same as the snatch.
3. back and abs.
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| Friday July 6 2007 |
friday
rest day
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| Thursday July 5 2007 |
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| getting tall!! |
tuesday:
1. back sqt: work up to 85%x2x10 sets
2. push press: 5 x 5
3. kb swings: 3 x 10
4. crunchies: 100 reps
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| Wednesday July 4 2007 |
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| kaloni working that bottom position!! |
wednesday
1. barski cleans: 60%, 65%,70%, 75% for 3 rounds.
the barski cleans like the barski snatch are all done from the high hang, without straps and without putting bar down. work that top pull!!!
2. rack jerks bnk: work up to heavy single
3. clean pulls: 90%x3, 95%x3, 100%x3
4. stretch, pool, ice.
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| Tuesday July 3 2007 |
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| is this the catapult method?? |
tuesday
1. front sqt: work up to 85%x2x10. use best cln for your max.
2. muscle snatch+sn balance: work up to max muscle snatch and then do a sn balance with it. no more than 5-6 total sets.
3. abs: your choice
4. chins: 25 total.
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| Monday July 2 2007 |
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| seen in calif. |
1. barski snatch: 55%x3, 60%x3, 65%x3, 70%x3, 75%x3 for 2 rds.
barski snatches are all from the high hang and done without straps and without dropping the bar. good exercise for developing the finishing pull.
2. sn pulls: 105%x3x2
3. sn pp: 5 x 5 med weight.
4. back extensions: 3 x 10
5. hanging leg raise: 25 total reps.
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| Sunday July 1 2007 |
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| eva t on mt. shasta |
rest day!!
pinch and a punch-----first of the month!!!
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