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WOD Archive - March 2007

Saturday March 31 2007
the dudes at jr nats.

SATURDAY!! ITS BEEN A LONG WEEK. KEEPING CONSISTENT FOR THE NEXT 5 WKS.

1. snatch: 50%x2, 60%x2, 70%x2m 75%x1, 80%x1x5

2. cln and jerk: 50%x2, 60%x2, 70%x2m 75%x1, 80%x1x5

3. abs--your choice.



Comments (16)

Friday March 30 2007
collin ito wins gold in jerk at jr nats.
friday: normally a rest day, but not this week.

1. snatch: 50%x2, 60%x2, 70%x2m 75%x1, 80%x1, 85%x1x4

2. cln and jerk: 50%x2, 60%x2, 70%x2m 75%x1, 80%x1, 85%x1x4

3. fs: 60%x2, 70%x2, 80%x2, 85%x2x3

4. abs



Comments (22)

Thursday March 29 2007
go get em milan high school!!!
THURSDAY

1. snatch: 50%x2, 60%x2, 70%x2m 75%x1, 80%x1x5

2. cln and jerk: 50%x2, 60%x2, 70%x2m 75%x1, 80%x1x5

3. core strength and or weakness training.



Comments (29)

Wednesday March 28 2007
another shot for milan high school in ohio
WEDNESDAY


1. snatch: warm up to 50%x2, 60%x2m 70%x1m 75%x1m 80%x1, 85%x1x4

2. cln and jerk: 50%x2, 60%x2m 70%x1m 75%x1m 80%x1, 85%x1x4

3. fs: 60%x2, 70%x2, 80%x2, 85%x2x3



Comments (0)

Tuesday March 27 2007
milan high school wt. program!!!
tuesday

1. snatch: 50%x2, 60%x2, 70%x2m 75%x1, 80%x1x5

2. cln and jerk: 50%x2, 60%x2, 70%x2m 75%x1, 80%x1x5

3. abs--your choice.




Comments (0)

Monday March 26 2007
coach tim swords!!!!
monday:

1. snatch: warm up to 50%x2, 60%x2 70%x1 75%x1 80%x1, 85%x1x4

2. cln and jerk: 50%x2, 60%x2 70%x1 75%x1 80%x1, 85%x1x4

3. fs: 60%x2, 70%x2, 80%x2, 85%x2x3



Comments (20)

Sunday March 25 2007
best friends!!!
sunday


GO TO CHURCH!!! ENJOY THE DAY!!!



Comments (15)

Saturday March 24 2007
DAVID RIGERT
saturday

1. snatch: max for the day

2. cln and jerk: max for the day

go get em and have some fun!!!



Comments (36)

Friday March 23 2007
I NEED A REST DAY!!!
CODY NEEDS A REST DAY!!!!


Comments (0)

Thursday March 22 2007
a young bill starr!!!
thursday:

1. front sqt: 70%x2, 80%x2, 85%x2, 90%x2x3

2. snatch: (75%x1, 80%x1, 85%x1)3, then after all 3 rounds take 90%x1x2

3. cln and jerk: (75%x1, 80%x, 85%x1x2

4. back and abs. your choice.



Comments (0)

Wednesday March 21 2007
first pull
wednesday: work weakness day!!

1. sn pp+ohs: 1+3x7 sets. work to a med heavy wt. and do 4 sets with that wt.

2. jumping squats: same depth as jerk dip. work up to a set x 2 reps heavier than your jerk. wt. is on back, hold bar down. best performed in a pwr rack. jumpe/extend 1/2" or so....land, decellerate, get set, repeat. great jerk exercise. do 5-6 sets x 2 reps.

3. jerk supports: 6 x 2 reps with heavy wt. heavier than the jerk. hold last rep for 2 sec.

4. ab work: your choice.



Comments (1)

Tuesday March 20 2007
nice!!!
tuesday

1. cln and jerk: work up to 70%x1, 75%x1, 80%x1, 85%x1x4
2. snatch: work up to 70%x1, 75%x1, 80%x1x4.
3. push presses: 5 x 5
4. weighted back extensions: 3 x 10
5. elbows to knees x 100 reps.



Comments (1)

Monday March 19 2007
dimas!!!!

monday

1. snatch: work up to 70%x1x2, 75%x1x2, 80%x1x4
2. cln and jerk: work up to 70%x1, 75%x1, 80%x1x4
3. front sqt: %off best cln and jerk: 100%x2x4
4. core training: back, abs, flexibility.



Comments (20)

Sunday March 18 2007
nat and doreen

sunday:

rest day



Comments (0)

Saturday March 17 2007
nick finishing the jump

saturday: (meet conditions)

1. snatch: work up to (80%, 85%, 90%)3 all for singles

2. cln and jerk: work up to 90% for 3 singles

3. bs: heavy single



Comments (0)

Friday March 16 2007
nick getting ready to box jump
rest day!!


Comments (34)

Thursday March 15 2007
aimee at arnolds

thursday:

1. snatch+ohs: 60%x1+3, 65%x1+3, 70%x1+3, 75%x1+3x4
2. cln and jerk: work up to 70%x1x4
3. back ext using weight: 3 x 10
4. abs: your choice



Comments (0)

Wednesday March 14 2007

wednesday

1. cln +fs +jerk: 1+3+1. use best cln and jerk for %: 60%, 65%, 70%, 75%, 80%, 85% X 4 sets
2. snatch: work up to 70% x 1 x 5
3. abs: your choice
4. chins: 25 total




Comments (0)

Tuesday March 13 2007
world team member!! a real beauty and a nice person!
tuesday

1. snatch: 60%x2, 65%x2, 70%x1, 75%x1, 80%x1x4

2. cln and jerk: 60%x2, 65%x2, 70%x1, 75%x1, 80%x1x4

3. back extensions: use weight x 10 reps x 3 sets

4. elbows to knees x 15 x 3 sets.



Comments (0)

Monday March 12 2007
erika dice of new york
monday:

1. snatch: 66%x1x5 on the minute, 70%x1x5 on the minute, 75%x1x5 on the minute. 78%x1, 82%x1, 84%x1, 86%x1, 89%x1. no misses.
2. front sqt: work up to 85%x3x3
3. sn pp: 5 x 3 reps. heavy.
4. evil wheel ab work: 3 x 15



Comments (0)

Sunday March 11 2007
i need a beer!!!!
rest day!!


Comments (0)

Saturday March 10 2007
120 lb med ball!!!
saturday:

1. snatch: max it
2. cln and jerk: max it
3. fs: heavy single.

good luck to the jr national contestents in indiana!!!



Comments (0)

Friday March 9 2007
this is what a 180 kg snatch dude does on his rest day!!!

rest day!!!



Comments (41)

Thursday March 8 2007
thursday:
1. power snatch:10 sets x 2 reps with 70% of best snatch, not power snatch.

2. power cln + jerk: take 70% of best cln and jerk x 2 reps x 6 sets.

3. back and abs your choice.



Comments (0)

Wednesday March 7 2007

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: 115%x5, 125%x5
3. cln power shrugs off blocks: 115%x5, 125%x5
4. reverse back extensions: 3 x 13
5. weighted sit ups x 50 total reps.



Comments (0)

Tuesday March 6 2007

Tuesday:
1. clean and jerk: joe mills style: 62%x1x5 on the minute, 67%x1x5 on the minute, 72%x1x5 on the minute. 77%x1, 80%x1, 82%x1, 84%x1, 86%x1. as in the snatch, no misses.
2. back sqt: work up to 83%x3x3
3. back extensions: 3 x 10 use weight.
4. elbow to knees abs: 100 reps.



Comments (0)

Monday March 5 2007

monday:

1. snatch: 63%x1x5 on the minute, 68%x1x5 on the minute, 73%x1x5 on the minute. 78%x1, 80%x1, 83%x1, 85%x1, 87%x1. no misses.
2. front sqt: work up to 82%x3x3
3. sn pp: 5 x 3 reps. heavy.
4. evil wheel ab work: 3 x 15



Comments (0)

Sunday March 4 2007
rest day!!! coming home from columbus and the arnolds!!!


Comments (18)

Saturday March 3 2007
sage working on flexibility
saturday: will be at the arnolds

1. snatch: max for the day
2. cln and jerk: max for the day
3. back sqt: heavy single




Comments (0)

Friday March 2 2007
rest dog
rest day: check results from the arnolds!!!


Comments (0)

Thursday March 1 2007
collin ito, sage burgener, cody burgener
thursday

1. power cln+pp+pj+jerk: when you can no longer pp, then do pj, jerk. when you can no longer pj, just jerk. this is a very hard workout. you will probably be doing somewhere in the neighborhood of 10-12 work sets.
2. front sqt: 70%x5, 75%x4, 80%x3, 85%x3, 90%x2, 90%x1-2.
3. stretch and cold pool or shower.



Comments (0)