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WOD Archive - July 2008

Thursday July 31 2008
sn off blocks work speed thru middle!
thursday:

1. front sqt: 10 sets x 3 reps x 83% of best clean

2. push press + chins: 5 + 10 x 3 sets.

3. stiff leg deadlift x 5 x 3 sets use light weight.

4. abs



Comments (0)

Wednesday July 30 2008
olympian nat woolfolk warms up!
wednesday:

1. barski cleans: all from high hang x 3 reps using 65% for 5 sets.

2. rack jerks behind neck x 3 x 5 sets. med weight.

3. clean shrugs: 110%x5x3

4. box jumps: 25 total

5. abs



Comments (0)

Tuesday July 29 2008
at the otc!!
tuesday:

1. back sqt: 10 sets x 3 reps x 80%

2. push press + chins: 5 + 10 x 3 sets.

3. stiff leg deadlift: using light weight but your choice x 5 x 3 sets.

4. abs.



Comments (0)

Monday July 28 2008
sage burgener coaching
monday:

1. barski snatch: all high hang snatches. working up to 65%x3 reps x 6 sets. no straps allowed!!!

2. sn pulls: 95%x4, 100%x4 (work speed thru middle)

3. sn shrugs: 110%x5x2

4. sn pp x 5 x 5

5. abs



Comments (12)

Sunday July 27 2008
rest day
sunday:

finally the week is over!!!!

rest day



Comments (0)

Saturday July 26 2008
pull under by an 8th grader. 120 kb!!!
saturday:

1. snatch: max for day

2. cj: max for day



Comments (0)

Friday July 25 2008
this is my favorite color harley
friday:

rest day



Comments (0)

Thursday July 24 2008
wide screen at the otc
thursday:

1. front sqt: 10 sets x 3 reps x 80% of best clean

2. push press + chins: 5 + 10 x 3 sets.

3. body building work--your choice.



Comments (20)

Wednesday July 23 2008
high bar squats
wednesday:

1. 2 pos clean: floor,high hang: 70%x2 x 5 sets.

2. cln pulls: 95%x5x2, 100%x3

3. rack jerk behind nk: 2, 2, 1, 1, 1 you select the wt.

4. core work: back ext: 3 x 10. abs: your choice.



Comments (0)

Tuesday July 22 2008
tuesday:

1. back sqt: 10 sets x 3 reps x 78%

2. push press + chins: 5 + 10 x 3 sets.

3. body building work--your choice.



Comments (0)

Monday July 21 2008
monday:

1. 2 pos snatch: floor, mid high hang: 70%x2 x 5 sets.

2. sn pulls: 95%x5x2, 100%x3

3. sn pp: 5 x 5 you select the wt.

4. core work: back ext: 3 x 10. abs: your choice.



Comments (0)

Sunday July 20 2008
enjoy the day off!


Comments (0)

Saturday July 19 2008
pulling under takes speed!
saturday:

1. snatch: work up to a med to heavy single x 1, -10 kg x 1, - 10 kg x 1.

2. cj: same as snatch

3. fs: same as 1 and 2.



Comments (0)

Friday July 18 2008
wow....the irish lass in idaho!
friday:

rest day



Comments (0)

Thursday July 17 2008
olympian works hard
thursday:

1. front sqt: 10 sets x 3 reps x 75% of best clean

2. push press + chins: 5 + 10 x 3 sets.

3. body building work--your choice.




Comments (0)

Wednesday July 16 2008
do us proud!
wednesday:

1. 3 pos clean: floor, mid thigh, high hang: 60%x3 x 5 sets.

2. cln pulls: 90%x5, 95%x5x2

3. rack jerk behind nk: 2, 2, 1, 1, 1 you select the wt.

4. core work: back ext: 3 x 10. abs: your choice.



Comments (0)

Tuesday July 15 2008
8th grader sn 90!!
tuesday:

1. back sqt: 10 sets x 3 reps x 75%

2. push press + chins: 5 + 10 x 3 sets.

3. body building work--your choice.



Comments (0)

Monday July 14 2008
2 of my favorite OLD BROADS!!!!
going a different direction for 4-6 wks. strength cycle.

monday:

1. 3 pos snatch: floor, mid thigh, high hang: 60%x3 x 5 sets.

2. sn pulls: 90%x5, 95%x5x2

3. sn pp: 5 x 5 you select the wt.

4. core work: back ext: 3 x 10. abs: your choice.



Comments (11)

Sunday July 13 2008
maximo!!!
sunday


much needed rest day!



Comments (0)

Saturday July 12 2008
xfit games in aromas, calif. what an event!
saturday: calif games competition.

snatch: max and break new records

cj: max and break new records

good luck to all!



Comments (0)

Friday July 11 2008
enjoy but not too much sun!
friday:

rest day! mentally get ready!



Comments (0)

Thursday July 10 2008
from the harley trip
thursday.

rest day. get ready for the calif. games or any other competition or max day!!



Comments (0)

Wednesday July 9 2008
my son!!
wednesday


1. snatch: work up to 80%x1x2 the %% is based on your openers not your max.

2. cj: work up to 80% x 1 x 2. the % is based on your openers not your max.

3. fs. medium heavy fs x 1.



Comments (5)

Tuesday July 8 2008
my daughter!!!!
tuesday:

1. snatch: work up to 85%x1x2 the %% is based on your openers not your max.

2. cj: work up to 85% x 1 x 2. the % is based on your openers not your max.

3. fs. medium heavy fs x 1.



Comments (0)

Monday July 7 2008
nice plates
monday: getting ready for calif games on saturday.

1. snatch: 90% of openers x 1 , 85%x1x2, 80%x1x2

2, cj: same as snatch

3. fs: heavy single

4. core work.



Comments (0)

Sunday July 6 2008
friends from china
sudnay:

rest day. get ready for the calif. games next week on the 12th of july!!!!



Comments (0)

Saturday July 5 2008
olympic games venue
saturday:

1. snatch: openers for calif games

2. cj: openers for calif. games

3. fs: heavy single



Comments (0)

Friday July 4 2008
friday:

celebrate the 4th of july!!!

rest day




Comments (0)

Thursday July 3 2008
warm up area
thursday

1. cj: work up to (80%x1, 85%x1, 90%x1)2

2. sn: work up to 80%x1x3


3. core work



Comments (0)

Wednesday July 2 2008
warm up venue
wednesday:

1. snatch: work up to (80%x1, 85%x1, 90%x1)2

2. cj: work up to 80%x1x3

3. fs: heavy single

4. core work



Comments (14)

Tuesday July 1 2008
chinese lifters
1. cj on the minute: 60%x1x5 on the minute, 65%x1x5, on the minute, 70%x1x5 on the minute, 75%x1, 80%x1, 85%x1, 90%x1, ??? if 90% is good decide to take 1 more rep. if 90%x1 is not good stop there. the last 4-5 singles take as much time as needed.

2. sn: work up to a medium single, i.e. 80-85% x 1



3. core work



Comments (11)