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Comments (0) Tuesday May 29 2007 new lifter kodiak!!! tuesday: 1. back sqt: 65%x5, 70%x5, 75%x5, 78%x5x4 2. front sqt: 65%x3, 73%x3x3 3. push press: 5 x 5 med 4. chins: 25 total Comments (0) Monday May 28 2007 sammy cairns!!! future olympian!! MONDAY: 1. 2 pos snatch: work up to 80%x1 x 5 sets 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 Comments (0) Sunday May 27 2007 stingray off the coast of oceanside, ca. sunday rest and family day!!! Comments (0) Saturday May 26 2007 2 national champions!!!! saturday today is a competition day but the competiton max are 90%!! which simply means your 3rd lift in the snatch as well as the cj is 90%. it might look like this: 1. snatch: 85%x1, 88%x1, 90%x1 2. cj: 80%x1, 85%x1, 90%x1. take the typical 2 min rest between sets. no more than 3 attempts in each lift. after the competiton is completed with the lifters in your gym, feel free to do some general condtioning such as: a. kb snatch + ohs + sotts press: 5+5+5 each arm x 5 sets. b: 25 chins Comments (6) Friday May 25 2007 friday rest day Comments (5) Thursday May 24 2007 63 kg division thursday: 1. front sqt: work up to 65%x3, 70%x3, 75%x3, 80%x3x3 2. back sqt: work up to 65%x5, 70%x5x3 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 Comments (7) Wednesday May 23 2007 great coach steve gough wednesday 1. 3 pos cln and jerk: work up to 70%x1x6 sets. 2. cln deadlifts for positioning: 100%x3, 110%x2 3. back and abs: your choice Comments (8) Tuesday May 22 2007 the wilkes and sage burgener tuesday: 1. back sqt: 65%x5, 70%x5, 75%x5x5 2. front sqt: 65%x3, 70%x3x3 3. db bench: 5 x 5 med heavy 4. chins: 25 total Comments (10) Monday May 21 2007 the great one----vardanian!! MONDAY: 1. 3 pos snatch: work up to 70%x1 x 5 sets 2. sn deadlift for positioning: 100%x3, 110%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. Comments (0) Sunday May 20 2007 great sunset over lake champlaign!! rest day!! family day!!! Comments (0) Saturday May 19 2007 carla mac's barn!!! a great workout place!! saturday!! remember----we are in a recovery week! 1. snatch: work up to 85%x1x4 2. cln and jerk: work up to 85%x1x2 3. fs: work up to 100% of cln and jerk x 1 x 3 have a bar-b-que with your team-mates, enjoy the rest of the day!!! Comments (0) Friday May 18 2007 unloading the spine!!! rest day!!! Comments (0) Thursday May 17 2007 explosive????? thursday 1. pwr snatch +ohs: 60%x3+3x2, 65%x2+3x2, 70%x1+3x3. the % are taken off best snatch. 2. pc+fs+jerk: 60%x1+3+1x2, 65%x1+3+1x2, 70%x1+2+1x4. taken off best clean and jerk. 3. rdl's. 5 x 5 use moderate wt. 4. abs Comments (0) Wednesday May 16 2007 ivanchenko!!! wednesday 1. fs: work 100% x 2 x 3 of best cj pm 2. sn: work up to 70%x1x2, 75%x1x2, 80%x1x2 3. cj: work up to 70%x1x2, 75%x1x2 4. core training Comments (0) Tuesday May 15 2007 tuesday 1. cln and jerk: work up to 70%x1, 75%x1, 80%x1x4 2. fs: work up to 90% of best cj x 2 x 2, 85%x3x2 3. snatch: work up to 70%x1x6 Comments (0) Monday May 14 2007 floor press monday: recovery week!!! 1. snatch: work up to 70%x1, 80%x1x5 2. cln and jerk: work up to 70%x1, 75%x1x4 3. front sqt: 100%x best clean x 2 x 4 Comments (9) Sunday May 13 2007 outside mikes gym rest day!!! Comments (0) Saturday May 12 2007 u of calif. riverside patch saturday good luck sage at the nationals!!! good luck aimee!! good luck natalie woolfolk!! good luck casey burgener! good luck shaughnessy at the nationals!!! 1. snatch: work up to 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 85%x1, 90%x1 2. cln and jerk: work up to 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 85%x1, 90%x1 3. fs: heavy single. Comments (0) Friday May 11 2007 now here is a finnish lifter friday rest day!!! Comments (0) Thursday May 10 2007 team montana thursday 1. pwr snatch +ohs: 60%x3+3x2, 65%x2+3x2, 70%x1+3x3. the % are taken off best snatch. 2. pc+fs+jerk: 60%x1+3+1x2, 65%x1+3+1x2, 70%x1+2+1x4. taken off best clean and jerk. 3. rdl's. 5 x 5 use moderate wt. 4. abs Comments (25) Wednesday May 9 2007 floor bench test wednesday 1. fs: work 100% x 2 x 3 of best cj. 90%x2, 85%x3 pm 2. sn: work up to 70%x1x2, 75%x1x2, 80%x1x2 3. cj: work up to 70%x1x2, 75%x1x2 4. core training Comments (12) Tuesday May 8 2007 harley!!!! tuesday 1. cln and jerk: work up to 70%x1, 75%x1, 80%x1, 85%x1x3 2. fs: work up to 90% of best cj x 2 x 2, 85%x3x2 3. snatch: work up to 70%x1, 75%x1x3 Comments (1) Monday May 7 2007 comparing 2 lifters bar trajectory monday: 1. snatch: work up to 70%x1, 80%x1, 85%x1x5 2. cln and jerk: work up to 70%x1, 75%x1x4 3. front sqt: 100%x best clean x 2 x 4 Comments (21) Sunday May 6 2007 guard dogs!!! rest day!!!! Comments (12) Saturday May 5 2007 kartsi and family!!!! new born!!! congrats kartsi!! saturday 1. snatch: max for day 2. cj: max for day 3. fs: 90%x1x4 Comments (7) Friday May 4 2007 this is how close my wife got to these hummingbirds!! friday rest day!! Comments (10) Thursday May 3 2007 our flag, our country!!! thursday 1. front sqt: work up to 83%x3x5, 88%x3x5 2. sn pp: 5 x 5 med to heavy wt. for last set. 3. chins: 25 total 4. abs: your call. Comments (11) Wednesday May 2 2007 one of the greatest if not the greatest!!! wednesday: 1. cln+fs+jerk: 1+3+1. work up to 80% for 3 sets, 85% for 2 sets. 89%x1+2+1x1 set. take % off best cln and jerk. 2. muscle snatch: work to a med to heavy single. 3. reverse back extensions: 3 x 10 use a band and or db while doing these. 4. abs: your choice. Comments (6) Tuesday May 1 2007 my coach at nd tuesday: 1. back sqt: 80%x3x5, 85%x2x5 2. sn pull off 2"block: 105%x3, 115%x3x2 3. push press: 5x5 last set heavy. 4. abs Comments (8)
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