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WOD Archive - February 2008

Friday February 29 2008
outdoor sleeping area at mikes gym
friday:

rest day!! travel to nationals



Comments (0)

Thursday February 28 2008
look at the core work opportunity at mikes gym!!
thursday:

1. front sqt: 85% of best clean x 2 x 10

2. box jumps: 20 total

3. core



Comments (0)

Wednesday February 27 2008
now that is a back!!
wednesday:

1. cln and jerk: work up to 85%x1x4

2. snatch: work up to 80%x1x5

3. core work



Comments (0)

Tuesday February 26 2008
good luck natalie
tuesday

1. back sqt: 85%x2x10
2. box jumps: 25 total
3. stretch




Comments (3)

Monday February 25 2008
little evi hernandez!!!
monday:

1. snatch: work up to 85%x1x4
2. cj: work up to 80%x1x4
3. work core: your choice.



Comments (2)

Sunday February 24 2008
harley time!!
sunday!!

1 wk away from nationals!!!!



Comments (1)

Saturday February 23 2008
power jerk!!!
saturday

1. snatch: 66%x1x5, 71%x1x5, 76%x1x5 (all of these reps are on the minute), 80%x1, 85%x1, 88%x1, 90%x1, 92%x1. these next 5 can be taken with as much rest between sets as needed.

2. cj: same protocol as the snatch.



Comments (0)

Friday February 22 2008
what'd he say???? what'd he say???/
friday:

rest day



Comments (0)

Thursday February 21 2008
strong abs
thursday:

1. front sqt: work up to 85% of best clean x 3 x 10

2. box jumps: 20 total

3. core work



Comments (3)

Wednesday February 20 2008
start them young
wednesday:

1. barski cleans: all from the high hang without straps: 75%x3x5

2. rack jerks bnk: work up to a heavy single

3. clean deadlift for position: 105%x3, 110%x3, 115%x2

4. core work.



Comments (0)

Tuesday February 19 2008
i know the guy that can build you this patch!
tuesday:

1. back sqt: 81%x3x10 sets
2. box jumps: 25 total
3. core work



Comments (0)

Monday February 18 2008
plyo drills
monday

1.barski snatch: high hang no straps: work up to 75%x3x 5 sets.
2. sn pulls: 95%x3, 100%x3
3. sn deadlift: 115%x3x2
4. sn push press: 5 x 3
5. core work. your choice.



Comments (1)

Sunday February 17 2008
i need to rest
sunday


much needed rest day!!!



Comments (0)

Saturday February 16 2008
starting early!!
saturday

1. snatch: 63%x1x5, 68%x1x5, 73%x1x5 (all of these reps are on the minute), 78%x1, 82%x1, 85%x1, 87%x1, 90%x1. these next 5 can be taken with as much rest between sets as needed.

2. cj: same protocol as the snatch.



Comments (0)

Friday February 15 2008
indiana lifter
friday:

rest day!!



Comments (0)

Thursday February 14 2008
nice positioning!!
thursday:

1. front sqt: 78%x3x10sets
2. core work
3. stretch.



Comments (1)

Wednesday February 13 2008
mc donald family. well trained lifters!
wednesday:

1. 2 pos clean and jerk: work up to 80%x1+1x5 sets.

2. clean pull: 100%x3x2

3. clean deadlift for position: 105%x3x2

4. core work.



Comments (0)

Tuesday February 12 2008
young h.s. lifters from indiana
tuesday:

1. back sqt: 78%x3x10 sets
2. core work: your choice



Comments (0)

Monday February 11 2008
2 great ones
monday

1. 2 pos snatch: high hang, floor: work up to 80%x1+1x 5 sets.
2. sn pulls: 95%x3, 100%x3
3. sn deadlift: 110%x3x2
4. sn push press: 5 x 5
5. core work. your choice.



Comments (0)

Sunday February 10 2008
forget all the politics of our sport!!!! can we just go on our bike ride!!!!
sunday


rest day is needed!



Comments (0)

Saturday February 9 2008
coach b? is that you???!!!
saturday

1. snatch: 60%x1x5, 65%x1x5, 70%x1x5 (all of these reps are on the minute), 75%x1, 80%x1, 83%x1, 85%x1, 87%x1. these next 5 can be taken with as much rest between sets as needed.

2. cj: same protocol as the snatch.



Comments (4)

Friday February 8 2008
this was my strength coach at notre dame: fr. lange
friday


rest day



Comments (0)

Thursday February 7 2008
t-mac and sage
thursday:

1. front sqt: 75%x3x10sets
2. core work
3. stretch.





Comments (0)

Wednesday February 6 2008
a good look at jerk boxes
wednesday:

1. 3 pos cleans: high hang, below knees, floor: 70%x1+1+1 x 5 sets
2. rack jerks: work up to 80%x1x3
3. clean pulls: 90%x3x2
4. clean deadlift: 105%x2, 110%x2

stretch: you need it.



Comments (0)

Tuesday February 5 2008
this is my mentor. mike vanyo!! at 73 he can still bench 300 lbs. a real man!!
tuesday:

1. back sqt: 75%x3x10 sets
2. core work: your choice



Comments (3)

Monday February 4 2008
workers for ms b moving plants etc.
starting a new cycle for the next 4 wks or so.

1. 3 pos snatch: high hang, below knees, floor: work up to 70%x1+1+1 x 5 sets.
2. sn pulls: 90%x3, 95%x3
3. sn deadlift: 105%x3, 110%x3
4. sn push press: 5 x 5
5. core work. your choice.




Comments (7)

Sunday February 3 2008
new nike shoe!!
sunday:

much needed rest day!!!



Comments (0)

Saturday February 2 2008
chinese harley????
saturday:

1. snatch: work up to 90%x1x3

2. cj: work up to 90%x1x3

3. fs: heavy single

4. core work



Comments (0)

Friday February 1 2008
japanese lifter doing flexibility work
friday:

rest day



Comments (1)