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WOD Archive - May 2008

Saturday May 31 2008
hard work by sage
saturday:

1. snatch: max for day

2. cj: max for day

3. heavy single



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Friday May 30 2008
friday


rest day



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Thursday May 29 2008
big bulgarian super!!!
thursday:

1. pwr snatch+ohs: work up to 80%x1+3x5

2. pwr cln+pj+jerk: work up to 80%x1+1x3x5

on both of these use best power clean and best power snatch.

3. core:



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Wednesday May 28 2008
pull under!!!
wednesday:

1. cj: work up to 85%x1x4

2. sn: work up to 85%x1x4

3. fs: heavy single

4. core



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Tuesday May 27 2008
weight storage at rbvhs
tuesday:

1. snatch: work up to 80%x1x5

2. cj: work up to 80%x1x5

3. core



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Monday May 26 2008
happy birthday boss hoss!!!
monday:

1. snatch: work up to 85%x1x4

2. cj: work up to 85%x1x4

3. fs: work up to 90%x2x3

4. core work



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Sunday May 25 2008
sunday


rest day!!!



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Saturday May 24 2008
the snatch
saturday

1. snatch: max for day

2. cj: max for day

3. fs: heavy single



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Friday May 23 2008
I AM.....SO PROUD!!!
friday:

rest day



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Thursday May 22 2008
big party coming home for casey and natalie
thursday:

1. snatch: work up to 80%x1x5

2. cj: work up to 80%x1x5

3. core work



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Wednesday May 21 2008
after making the olympic team casey is really tired!
wednesday:

1. front sqt: heavy single

2. pwr snatch: work up to 85% of best power sn x 1 x 4

3. fs: med single

4. pwr cln + jerk: work up to 85% of best power cln x 1 x 4

5. core.



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Tuesday May 20 2008
224 cj placed casey on the 2008 oly team!!!
Tuesday:

1. fs: med single

2. snatch: work up to 80%x1x5

3. cj: work up to 80%x1x5

4. core work



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Monday May 19 2008
olympic venue for beijing
monday:

1. fs: med single
2. pwr snatch: work up to 80%x1x5 of best pwr snatch
3. pwr cln+jerk: work up to 80%x1x5 of best pwr clean
4. fs: heavy single
5. core training



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Sunday May 18 2008
work of the boss hoss!!!
sunday

rest day!!!!



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Saturday May 17 2008
who is the old dude????
saturday:

1. snatch: heavy single

2. cj: heavy single

3. fs: heavy single



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Friday May 16 2008
carla mac and t mac
friday

rest day



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Thursday May 15 2008
looking outside mikes gym
thursday

1. pwr snatch+ohs: work up to 80% of best ps x 1+3 ohs x 4 sets

2. pwr cln+jerks: work up to 80% of best pwr cln x 1+2 x 4 sets

3. core work



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Wednesday May 14 2008
good luck casey b with your bid to the 08 games!
wednesday:

1. fs: heavy single

2. snatch: 80%x1x5

3. cln and jerk: 80%x1x4

4. fs: heavy single

5. core work



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Tuesday May 13 2008
be aggressive!!!!
tuesday

1. pwr snatch: work up to 75% of best ps x 1 x 5

2. pwr cln + jerk: work up to 75%x1+2x5

3. core work



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Monday May 12 2008
check out the grip on this jerk
monday:

1. fs: med single

2. snatch: work up to 75%x1x5

3. cln and jerk: work up to 75%x1x5

4. fs: med to heavy single

5. core work



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Sunday May 11 2008
boss hoss hummingbirds!!
sunday:

go out and ride your harley!!!



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Saturday May 10 2008
squat jerk!!
saturday:

1. snatch: max for day

2. cj: max for day

3. fs: heavy single

if you train at mikes gym, these are all controlled by me!!!



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Friday May 9 2008
mikes gym pool
rest day!


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Thursday May 8 2008
pull under!!
thursday:

1. cln and jerk: work up to 70%x1x 6 sets

2. snatch: work up to 70%x1 x 6

3. core work



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Wednesday May 7 2008
kolecki as a 94!!
wednesday:

1. front sqt: 70%x3x10 sets

2. sn pulls: 90%x3, 95%x3, 100%x2

3. sn pp: 5, 4, 3, 3, 3

4. core training



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Tuesday May 6 2008
drive under with the arms!!!
tuesday

1. snatch: work up to 70%x2x6

2. cln and jerk: same as snatch

3. core



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Monday May 5 2008
explosive
monday:

1. back sqt: 75%x3x10 sets.

2. push press: 5, 5, 4, 3, 3

3. clean pull: 90%x3, 95%x3, 100%x2

4. back and abs



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Sunday May 4 2008
getting work done!
sunday:

rest day!

ride the harley!



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Saturday May 3 2008
work day for ms b
saturday:

controlled workout in snatch and cln and jerk

this is not a heavy workout but it is nothing but:

1. snatch: work 5-6 sets

2. cj: work 5-6 sets

3. fs: heavy single



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Friday May 2 2008
never a rest day for boss hoss
friday:

rest day!



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Thursday May 1 2008
serge reding!
thursday:

1. cln and jerk: work up to 60%x1+2 jerks x 6 sets

2. snatch: work up to 60%x2 x 6 and the 2nd rep add another overhead sqt. so you would snatch x 60%, snatch x 60% then overhead sqt it one rep.

3. core work



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