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| Friday November 30 2007 |
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| rbv student warm ups with pvc pipe!! |
friday:
rest day!
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| Thursday November 29 2007 |
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| coach tim swords at rbvhs |
thursday:
1. cln and jerk tech: work up to 70%x2x10 sets
2. snatch tech: work up to 65-70%x2x5
3. stiff leg deadlift: 5 x 5 med wt.
4. body building
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| Wednesday November 28 2007 |
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| rbv wt. room |
wednesday
1. front sqt: 80% of best clean x 3 x 5 sets
2. sn deadlift shrugs: 100% x 3, 110%x3, 115%x3x2
3. sn push press: 5 x 5 work up to a heavy set of 5.
4. chins: 25 total
5. sit ups: knees to elbows: 100 reps total
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| Tuesday November 27 2007 |
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| look at these soon to be sister in laws |
tuesday
1. snatch tech: work up to 70%x2x10 sets
2. cln and jerk tech: work up to 65%x1+2 x 4 sets
3. body building
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| Monday November 26 2007 |
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| plyometric drills with what you have |
monday: we are moving into a strength cycle for approximately 4-6 wks.
1. back sqt: work up to 75%x5x5
2. clean deadlift shrug: 100% of best clean x 3, 105%x3, 110%x3x2
3. push press: 5 x 5 go as heavy as you can.
4. sit ups x 100 total reps
5. chins: 25 total.
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| Sunday November 25 2007 |
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| rest day house |
sunday:
rest day!!
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| Saturday November 24 2007 |
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| good luck sage!!! in canada for school age meet vs canada. |
saturday
1. snatch: openers for am open
2. cj: openers for am open
3. fs: heavy single
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| Friday November 23 2007 |
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| 4 wks to go for son beau!!! |
if you did not get to train on thanks giving day then do thur workout today. if you did workout on turkey day then take today off!!!
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| Thursday November 22 2007 |
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| have a great thanksgiving |
early am training at mikes gym or before your big turkey day.
1. fs: heavy single
2. snatch: work up to 80%x1, 85%x1, 90%x1
3. cln and jerk: work up to 80%x1, 85%x1, 90%x1
4. fs: medium single
5. core work.
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| Wednesday November 21 2007 |
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| cody is home for thanksgiving
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wednesday:
1. fs: 100%x1 use best clean
2. pwr snatch: 70%x1x5
3. pwr cln+jerk: 70%x1x5
4. back and abs
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| Tuesday November 20 2007 |
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| olympic bars at mikes gym |
tuesday
1. cln and jerk: work up to 80%x1, 70%x1, 83%x1, 73%x1, 85%x1, 75%x1, 88%x1, 75%x1
2. fs: heavy single in 3 sets max. you are already warmed up by the cj so go for a good one.
3. back and abs: your choice
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| Monday November 19 2007 |
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| mike gray going to japan |
monday:
1. fs: work to a heavy single in 4 - 5 reps or less
2. snatch: (75%x1, 80%x1, 85%x1)3
rest 15 min if you can
3. rack jerks: heavy single
rest 15 min if you can
4. fs: work to a heavy single in 2-3 reps
5. core work
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| Sunday November 18 2007 |
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| beautiful view!!! |
sunday!!!
rest day
take the day and spend with the family!!!
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| Saturday November 17 2007 |
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| ETHEN!!!!! |
saturday
1. snatch: max for day
rest 15-30 min
2. cln and jerk: max for day
rest 15-30 min
3. fs: heavy single
4. pool plunge in cold, cold, cold water.
recover
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| Friday November 16 2007 |
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| casey b and sage b |
friday:
always a rest day
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| Thursday November 15 2007 |
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| easy storage of plates |
thursday:
1. snatch: (75%x1, 80%x1, 85%x1)3
2. cln and jerk: 70%x1, 75%x1x3
3. fs: heavy single in 3 reps
4. core
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| Wednesday November 14 2007 |
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| casey pulling his body down under the bar |
wednesday:
1. fs: 100%x1 use best clean
2. pwr snatch: 70%x1x5
3. pwr cln+jerk: 70%x1x5
4. back and abs
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| Tuesday November 13 2007 |
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| sage concentration |
tuesday
1. fs: 90% of best clean x 1.
2. cln and jerk: 73%x1, 78%x1, 83%x1x3
rest 15 min if you can
3. snatch: 70%x1x5
4. core training
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| Monday November 12 2007 |
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| airborne into notre dame stadium!! |
monday:
1. fs: work to a heavy single in 4 - 5 reps or less
2. snatch: 75%x1, 80%x1, 85%x1x4
rest 15 min if you can
3. rack jerks: med heavy single
rest 15 min if you can
4. fs: work to a heavy single in 2-3 reps
5. core work
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| Sunday November 11 2007 |
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| summer rental???? sweeeeet!!! i smell a harley ride! |
sunday!
rest day!!! have a fun day!
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| Saturday November 10 2007 |
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| wildfire shot |
saturday
1. snatch: work up to 90%x1, 85%x1, 80%x1x3
2. cj: work up to 90%x1, 85%x1, 80%x1x3
3. fs: heavy single
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| Friday November 9 2007 |
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| sequence shot |
friday
rest day
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| Thursday November 8 2007 |
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| sat at mikes |
thursday:
1. snatch: 70%x1, 75%x1, 80%x1, 85%x1x3
2. cln and jerk: 70%x1, 75%x1, 80%x1, 85%x1x2
3. fs: heavy single in 3 reps
4. core
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| Wednesday November 7 2007 |
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| sage burgener |
wednesday:
1. fs: 95%x1 use best clean
2. pwr snatch: 70%x1x5
3. pwr cln+jerk: 70%x1x5
4. fs: heavy single in 2-3 sets.
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| Tuesday November 6 2007 |
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| my ladies |
tuesday
1. fs: 90% of best clean x 1.
2. cln and jerk: 70%x1, 75%x1, 80%x1x3
3. snatch: 70%x1x5
4. core training
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| Monday November 5 2007 |
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| sat at mikes gym |
monday:
1. fs: work to a heavy single in 4 - 5 reps or less
2. snatch: 70%x1, 75%x1, 80%x1x4
3. rack jerks: med single
4. fs: work to a heavy single in 2-3 reps
5. core work
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| Sunday November 4 2007 |
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| the mikes gym recovery pool! |
sunday:
rest day! spend time with the family and appreciate how lucky we are to be here!!!
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| Saturday November 3 2007 |
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| the send off toast!!! |
saturday:
1. snatch: max for the day
2. cj: max for the day
3. fs: heavy single, 90% of that heavy single x 2 x 2.
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| Friday November 2 2007 |
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| daddy grady and son ---T-MAC!! |
friday:
rest day!!!
spend time recovering for saturday.
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| Thursday November 1 2007 |
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| rob e from fit in los altos, ca. |
thursday
1. fs: work up to 85%x1 of best fs
2. cln and jerk: 65%x1x5, 70%x1x5, 75%x1x5 all of these are on the minute. , 80%x1, 83%x1, 85%x1, 87%x1, 90%x1
2. front sqt: work up to 95% of best cln x 2 x 2
3. abs: your choice.
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