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| Wednesday October 31 2007 |
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| the great lakes dude!! |
wednesday
1. fs: work up to 90% of best clean x 1 rep. no more than 5 reps total to get there.
2. snatch +ohs: 1+2. work up to 80% of best snatch for 5 sets.
2. rack jrk: heavy single.
3. back extensions: 3 x 10 use weight.
4. ab mat sit ups x 100 total reps divided in as few sets as possible.
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| Tuesday October 30 2007 |
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| navy corpsman chief gray!! |
tuesday:
1. cln+fs+jerk: 63% x 1+3+1, 68%x1+3+1, 73%x1+3+1, (78%x1+2+1, 83%x1+1+1, 88%x1+1+1)3
2. snatch: 60%x2, 65%x2x3
3. fs: heavy single. no more than 3 reps total.
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| Monday October 29 2007 |
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| mikes gym loves this exercise: upside down squats |
monday:
1. snatch: 65%x1x5, 70%x1x5, 75%x1x5, all of these are on the minute. then.... 78%x1, 81%x1, 84%x1, 87%x1, 90%x1
2. front sqts: heavy single. 90% of that weight x 2 x 2, 85% of the heavy single x 3 x 2.
3. abs: your choice
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| Sunday October 28 2007 |
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| last color choice |
sunday
rest day!! say prayers for the fire casualties.
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| Saturday October 27 2007 |
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| 2nd color choice |
saturday
1. snatch: work up to a heavy single
2. cln and jerk: work up to a heavy single
3. fs: heavy single
just 1 set of each no more.
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| Friday October 26 2007 |
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| t mac rowing a concept 2 rower |
friday
rest day
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| Thursday October 25 2007 |
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| $25 which includes shipping. |
thursday
1. cln and jerk: 60%x1x5, 65%x1x5, 70%x1x5 all of these are on the minute. 75%x1, 80%x1, 83%x1, 85%x1, 87%x1
2. front sqt: work up to 95% of best cln x 2 x 2
3. abs: your choice.
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| Wednesday October 24 2007 |
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| i don't care!!! |
wednesday
1. snatch +ohs: 1+3. work up to 80% of best snatch for 5 sets.
2. rack jrk bnk: heavy single.
3. back extensions: 3 x 10 use weight.
4. ab mat sit ups x 100 total reps divided in as few sets as possible.
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| Tuesday October 23 2007 |
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| this was casey's proposal. |
tuesday:
1. cln+fs+jerk: 60% x 1+3+1, 65%x1+3+1, 70%x1+3+1, (75%x1+3+1, 80%x1+2+1, 85%x1+2+1)3
2. snatch: 60%x2, 65%x2x3
3. fs: heavy single. no more than 3 reps total.
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| Monday October 22 2007 |
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| off to great lakes training station for bootcamp!!! |
monday:
1. snatch: 60%x1x5, 65%x1x5, 70%x1x5, all of these are on the minute. then....75%x1, 78%x1, 81%x1, 84%x1, 87%x1.
2. front sqts: heavy single. 90% of that weight x 2 x 2, 85% of the heavy single x 3 x 2.
3. abs: your choice
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| Sunday October 21 2007 |
sunday
BEAU AND BLAKE GLASSMAN LEAVE FOR THE NAVY TOMORROW!!!!
SEND OFF PARTY!!!
EVERYONE MUST SEND THEM GOOD VIBES SO THEY CAN BOTH BECOME NAVY SEALS!!!!
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| Saturday October 20 2007 |
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| my nat |
saturday
1. snatch: heavy single, back off 10 kg x 1 x 2, -10 kg x 1
2. cj: same as snatch
3. fs: heavy single---no more than 2 total reps!!!
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| Friday October 19 2007 |
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| casey said this was me pressing!!! |
friday:
rest day
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| Thursday October 18 2007 |
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| these are my kids!!! |
thursday
1. muscle sn+ohs: max
2. sn balance: heavy single. try to work up to what you snatch
3. rack jerks: work up to a heavy single.
4. rdl: 4 x 5 reps. be careful here if you have not done these in a while
5. v up sit ups: 25 total reps
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| Wednesday October 17 2007 |
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| cooking class in thailand!!! |
wed
1. snatch: work up to 90%x1x3
2. cj: work up to 90% x 1 x 3
3. fs: work up to a heavy single--no more than 4 total reps
4. core work
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| Tuesday October 16 2007 |
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| 2 boss hoss's on 1 elephant!!! OMG!! |
tuesday
1. pwr sn: 75%x1x5
2. pwr cln+pj+jerk: 75%x1+1+1x5
3. fs: 85%x2x5
4. back and abs: your choice
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| Monday October 15 2007 |
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| this is casey's new friend in thailand |
monday:
1. snatch: work up to 80%x1x5
2. cj: work up to 80% x 1 x 5
3. fs: work up to 80%x2x3
4. core work
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| Sunday October 14 2007 |
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| my irish team in 1966 |
sunday
rest day!!
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| Saturday October 13 2007 |
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| this young 58 kg lifter recently cleaned 95 kg!!!! |
saturday
1. snatch: work to a heavy single. 90% of that wt x 1 x 2, 85%x1x2
2. cj: work to a heavy single. 90% x 1 x 2, 85%x1x2
3. fs: heavy single
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| Friday October 12 2007 |
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| 218!!! |
friday
rest day
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| Thursday October 11 2007 |
thursday
1. pwr sn+ohs: work up to 80%x1+1x5
2. pwr cln+fs+jerk: work up to 80% x 1 +1 +1 x 5
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| Wednesday October 10 2007 |
wednesday
1. snatch: work up to 85%x1x4
2. cj: work up to 85%x1x4
3. bs: work up to 85%x2x3
4. back and abs
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| Tuesday October 9 2007 |
tuesday
1. pwr snatch: work up to 80%x1x5
2. pwr cln+ jerk: work up to 80%x1x5
3. abs
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| Monday October 8 2007 |
 |
| these 2 just got engaged!!!! very happy families---woolfolks and burgener's!! |
monday
1. snatch: work up to 85%x1x4
2. cj: work up to 85% x 1 x4
3. fs: work up to 85% x 2 x 3
4. core work. your choice
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| Sunday October 7 2007 |
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| statue of ara parseghian my nd coach during the 1960's |
sunday
rest day!!!! have a great day
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| Saturday October 6 2007 |
saturday
1. snatch: max for the day
2. cln and jerk: max for the day
3. fs: heavy single
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| Friday October 5 2007 |
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| big jerk at worlds |
friday:
rest day
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| Thursday October 4 2007 |
 |
| 2 beautiful ladies |
thursday:
1. power snatch: work up to 80%x1x5
2. pwr cln + jerk: work up to 80% x 1 x 5
3. core training.
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| Wednesday October 3 2007 |
wednesday:
1. snatch: max for the day
2. cln and jerk: max for the day
3. fs: 90%x2x2
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| Tuesday October 2 2007 |
 |
| pulling under 182 |
tuesday:
1. snatch: work up to 80% x 1 x 5
2. cj: work up to 80% x 1 x 5
3. core training.
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| Monday October 1 2007 |
monday
1. snatch: work up to max for day
2. cj: work up to 90%x1x2
3. fs: work up to 90% x 2 x 2
4. core work.
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