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| Saturday June 30 2007 |
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| evelyn and kong!! |
saturday
1. snatch: max for the day
2. cln and jerk: max for the day
3. fs: heavy single.
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| Friday June 29 2007 |
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| pool at mikes gym |
rest day!!!
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| Thursday June 28 2007 |
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| jerk balance start! |
tuesday:
1. back sqt: work up to 83%x3x10 sets
2. push press: 5 x 5
3. kb swings: 3 x 10
4. crunchies: 100 reps
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| Wednesday June 27 2007 |
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| 62 yr old strongman and nd weightlifting buddy, kent. |
wednesday
1. 2 pos cleans: 70%, 75%, 80% for 3 rounds
2. rack jerks bnk: work up to heavy single
3. clean deadlift + shrug: 110%x2, 115%x2, 120%x2
4. stretch, pool, ice.
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| Tuesday June 26 2007 |
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| mike r and his buddy |
1. front sqt: work up to 83%x3x10. 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 June 25 2007 |
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| leaving for a 4 wk, 7000 mile harley ride!!! will have computer and e access. check in frequently!! |
1. 2 pos snatch: 70%, 75% , 80% for 3 rounds
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 June 24 2007 |
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| grady, carla, tommy macdonald!!! |
sunday!!
rest day. harley trip begins on the 25th!!! monday!!!! yeah!!!! will have the computer with me. check in often!! i will have workouts of the day up and running along with notes from my trip!!!
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| Saturday June 23 2007 |
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| shaughnessy and dad!!! |
saturday:
1. snatch
2. cj
3. fs
max for the day. for those going to school age they will be doing openers.
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| Friday June 22 2007 |
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| deck in front of mikes gym!!! |
friday
rest day!!!
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| Thursday June 21 2007 |
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| another cara's boy!!! all boys!!! love it!!! |
thursday:
1. front sqt: work up to 80%x3x10. 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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| Wednesday June 20 2007 |
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| mikes gym pool |
wednesday
1. 3 pos cleans: 65%, 70%, 75% for 3 rounds
2. rack jerks bnk: work up to heavy single
3. clean deadlift + shrug: 110%x2, 115%x2, 120%x2
4. stretch, pool, ice.
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| Tuesday June 19 2007 |
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| dudes at the arnold |
tuesday:
1. back sqt: work up to 80%x3x10 sets
2. push press: 5 x 5
3. kb swings: 3 x 10
4. crunchies: 100 reps
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| Monday June 18 2007 |
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| this is cara's boy!!! |
monday:
1. 3 pos snatch: 65%, 70%, 75% for 3 rounds
2. sn pulls: 100%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 June 17 2007 |
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| who is the spotter? |
sunday!!
HAPPY FATHERS DAY DADS!!!!
have fun day!!!
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| Saturday June 16 2007 |
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| notre dame wt. room in the 60's |
saturday
1. snatch: work up to max for day. 90%x1x3, 85%x1x3
2. cln and jerk: work up to max for day. 90%x1x3, 85%x1x3
3. core exercises.
4. pool, ice.
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| Friday June 15 2007 |
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| the patch!!! |
friday::
rest day!
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| Thursday June 14 2007 |
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| goint to sicily!! |
thursday
1. muscle snatch: max for the day.
2. snatch balance: work up to a heavy single.
3. rack jerk bnk: work up to a heavy single.
4. abs
note that today i give you the reigns. go how you feel. the muscle snatch is put in because i want to work turn-over. the sn balance should be up there in weight. i want my lifters to be able to sn balance more than they can snatch. so if you sn 100, your sn balance should be 10-20 kg more. the same philosophy is used in the rk jerks bnk. i want my athletes to be able to rk bnk with 10-20 kg more than they can jerk. confidence is the key here. building the ability to use more in training that i can in the actual lfits in these 2 exercises. when a lifter can do this his attitude is that he can do anything if they can get the bar in position!!! HAVE FUN!!!
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| Wednesday June 13 2007 |
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| national champion, natalie woolfolk |
wednesday;
1. front sqt: work up to 100% of best clean and do 3 reps with it. take it down to 90% of that weight and do 3 x 3.
2. back sqt: heavy single. what ever that is for the day. go up, hit the single, that is it.
3. push press: 5 x 5 med weight. work the dip for the jerk.
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| Tuesday June 12 2007 |
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| aimee anaya |
tuesday:
1. cln and jerk: work up to 85% x 1 x 2. if these feel good take 90% of that figure and work, 1, 1, 1. then take 85% of that initial figure and do 2 cleans and 1 jerk if weakness is cleans. if weakness is jerk do 1 clean and 2 jerks. do 3 sets of these.
2. rdl's: you control the weight and do 5 x 5.
3. abs. your choice.
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| Monday June 11 2007 |
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| vardianian and fleschler |
4th week of the cycle. this week is classical lifts mostly with a change in the structure of the week.
monday:
1. snatch: work up to 85% x 1x2. if you are successful and the weights feel good. take 90% of that weight and do 1, 1, 1. then take 85% of that initial weight and do, 2, 2, 2.
2. sn deadlifts: 100%x3, 110%x3, 115%x2. work positioning off the ground here.
3. sn pp: 4 x 4. med weight, work top position.
4. back and abs.
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| Sunday June 10 2007 |
sunday!!
go to church day!!! have a great day!
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| Saturday June 9 2007 |
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| usmc major dale!!! |
saturday!!
meet conditions
1. snatch: 80%x1, 83%x1, 85%x1
2. cj: 80%x1, 83%x1, 85%x1
3. fs: heavy single
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| Friday June 8 2007 |
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| sunset at mikes gym |
friday
rest day!!
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| Thursday June 7 2007 |
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| sage starting position |
1. front sqt: work up to 73%x3, 78%x3, 82%x3, 87%x3x3
2. speed back squats: you choose the weight, but start around 50-55% for set no. 1.
here is how it goes:
a.. set one: do 5 reps in 5 sec,
b. set two: do 4 reps in 5 sec
c. set three: do 3 reps in 5 sec. you do this for 3 additional sets. explosive strength is what i am after.
3. push press: 5 x 5 med wt. staying tight at the top and holding it there for 1=2 sec.
4. stff leg deadlift (sldl): use light to med weight: 3 x 8.
5. abs: laying flat hands behind hed, bring knee's to elbows. 3 x 20
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| Wednesday June 6 2007 |
wednesday
1. barski cleans: work up to 70%x3x6 sets.
2. rack jerks bnk: work a heavy single.
2. cln deadlifts for positioning: 105%x3, 115%x2
3. back and abs: your choice.
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| Tuesday June 5 2007 |
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| day at mikes gym |
uesday:
1. back sqt: 65%x5, 70%x5, 75%x5, 80%x5x4
2. front sqt: 65%x3, 75%x3x3
3. push press: 5 x 5 med
4. chins: 25 total
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| Monday June 4 2007 |
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| big boy collin ito |
MONDAY:
1.barski snatch: work up to 70%x3 x 5 sets. Barski's are all hang cleans 3 reps no straps. used to get a better 2nd pull!!! hard core exercise.
2. sn deadlift for positioning: 105%x3, 115%x2 (use straps but make the reps continous and slowly bring the bar down to 1" from the deck before starting the 2nd rep.
3. sn pp: 5 x 5 use med weight. practice staying tight at the top. make sure the reps are slow and controlled on the decent.
4. back and abs: your choice
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| Sunday June 3 2007 |
sunday
rest day
go to church, ride a harley, enjoy the day!!!
support our troops!!!
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| Sunday June 3 2007 |
sunday!!
rest day!!
enjoy the great day!!
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| Saturday June 2 2007 |
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| lots of lifters at mikes gym on saturday!! |
saturday
1. snatch: work up to a heavy single: then, take 90% of that weight x 1, take 85% of that heavy single x 1 x 3 sets
2. cln and jerk: work up to a heavy single: then, take 90% of that weight x 1, take 85% of that heavy single x 1 x 3 sets
3. recover.....pool, ice, stretch!!
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| Friday June 1 2007 |
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| sage doing pull ups!! |
friday:
rest day!!
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