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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)
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