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| Thursday July 31 2008 |
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| 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
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| Wednesday July 30 2008 |
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| 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
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| Tuesday July 29 2008 |
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| 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.
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| Monday July 28 2008 |
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| 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
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| Sunday July 27 2008 |
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| rest day |
sunday:
finally the week is over!!!!
rest day
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| Saturday July 26 2008 |
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| pull under by an 8th grader. 120 kb!!! |
saturday:
1. snatch: max for day
2. cj: max for day
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| Friday July 25 2008 |
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| this is my favorite color harley |
friday:
rest day
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| Thursday July 24 2008 |
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| 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.
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| Wednesday July 23 2008 |
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| 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.
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| 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.
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| 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.
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| Sunday July 20 2008 |
enjoy the day off!
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| Saturday July 19 2008 |
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| 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.
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| Friday July 18 2008 |
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| wow....the irish lass in idaho! |
friday:
rest day
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| Thursday July 17 2008 |
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| 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.
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| Wednesday July 16 2008 |
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| 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.
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| Tuesday July 15 2008 |
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| 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.
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| Monday July 14 2008 |
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| 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.
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| Sunday July 13 2008 |
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| maximo!!! |
sunday
much needed rest day!
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| Saturday July 12 2008 |
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| 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!
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| Friday July 11 2008 |
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| enjoy but not too much sun! |
friday:
rest day! mentally get ready!
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| Thursday July 10 2008 |
 |
| from the harley trip |
thursday.
rest day. get ready for the calif. games or any other competition or max day!!
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| Wednesday July 9 2008 |
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| 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.
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| Tuesday July 8 2008 |
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| 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.
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| 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.
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| Sunday July 6 2008 |
 |
| friends from china |
sudnay:
rest day. get ready for the calif. games next week on the 12th of july!!!!
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| Saturday July 5 2008 |
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| olympic games venue |
saturday:
1. snatch: openers for calif games
2. cj: openers for calif. games
3. fs: heavy single
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| Friday July 4 2008 |
friday:
celebrate the 4th of july!!!
rest day
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| Thursday July 3 2008 |
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| 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
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| Wednesday July 2 2008 |
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| 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
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| Tuesday July 1 2008 |
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| 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
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