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WOD Archive - May 2007

Thursday May 31 2007
sage burgener getting ready for school age nationals!!
thursday:

1. front sqt: work up to 70%x3, 75%x3, 80%x3, 85%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



Comments (0)

Wednesday May 30 2007
natalie woolfolk, national champion, show great extension!!!
wednesday

1. 2 pos cln and jerk: work up to 80%x1x6 sets.

2. cln deadlifts for positioning: 105%x3, 115%x2

3. back and abs: your choice.



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)