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| Friday October 31 2008 |
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| Happy Halloween!!! come on over to my house.....I DARE YOU!!! |
friday
rest day!!!
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| Thursday October 30 2008 |
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| sage cj 90 kg |
thursday:
1. muscle snatch: max
2. power snatch+ohs on last rep.: work up to 75% of best snatch x 2+1 (on last rep) x 6
3. pwr cln+pp+jerk: work up to 75% x 1+1+1 of best cln and do pp then jerk, but when and if you fail with the pp no longer do them but continue jerking.
4. kb swings x 10 x 3
5. abs
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| Wednesday October 29 2008 |
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| ms jade doing a jerk! |
wednesday:
1. back sqt: 75%x5x5
2. fs: 60%x3, 65%x3, 70%x3, 75%x3x2
3. push press: 5 x 5 medium weight.
4. back ext: 3 x 10
5. abs
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| Tuesday October 28 2008 |
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| ms casey |
tuesday
1. cln&jerk: work up to 60%x1x5 on the minute. 65%x1x5, 70%x1x5, 75%x1, 78%x1, 80%x1, 83%x1, 85%x1 remember the first 15 reps are on the minute. the last 5 sets take 3-4 minutes rest.
2. cln pull: 90%x3, 95%x3, 100%x3
3. cln deadlift: work positioning: 100%+10 kg x 3 x 2
4. evil wheel: 3 x 10
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| Monday October 27 2008 |
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| who is this lifter? |
monday:
1. snatch: work up to 60%x1x5 on the minute. 65%x1x5, 70%x1x5, 75%x1, 78%x1, 80%x1, 83%x1, 85%x1 remember the first 15 reps are on the minute. the last 5 sets take 3-4 minutes rest.
2. sn pull: 90%x3, 95%x3, 100%x3
3. sn deadlift: work positioning: 100%+10 kg x 3 x 2
4. chins: 25 total
5. abs
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| Sunday October 26 2008 |
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| site of coulter\'s run |
sunday!!!
YOU KNOW WHAT TO DO!!!! ride the harley!
nick jumping - Watch Video
this guy can jump!
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| Saturday October 25 2008 |
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| coach me coach coach me!!! |
saturday!!!
meet day! do your best lifting. if no meet to go to then max out using 3 att for the sn and 3 att for the cln and jerk. make it like a meet and lift your best. you have had thur, friday off....YOU ARE READY!!!
MORE_more_jumping - Watch Video
this is how you get explosive!!!
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| Friday October 24 2008 |
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| nat pushing the barrell |
friday
rest day! get ready for the meet on saturday. no meet then you get a rest day to be more recovered for saturday max workout.
otc ladies - Watch Video
otc athletes working hard
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| Thursday October 23 2008 |
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| one of my favorite places! |
thursday!
rest day!!! recover! stretch! get ready for saturday!!!
more pulls! - Watch Video
i like this exercise! feel strong!
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| Wednesday October 22 2008 |
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| i love this saying! |
wednesday:
1. snatch: take 80% of openers x 1 x 4
2. cj: same as snatch
db snatch complex - Watch Video
great workout for all sports and athletes!
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| Tuesday October 21 2008 |
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| big collin, BIG SQUAT! |
tuesday:
1. snatch: work up to 85% of openers for saturday's meet x 1 x 3
2. cj: work up to 85% of openers for saturday's meet x 1 x 3
3. fs: medium single
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| Monday October 20 2008 |
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| upside down squats |
monday: get ready for saturday meet.
1. snatch: 90% of openers x 1 x 2, 85%x1x2, 80%x1x2
2. cj: 90% of openers x 1, 85% x 1, 80%x1
3. fs: heavy single. -10 kg x 1, -10 kg x 1
4. back and abs
tire flips - Watch Video
ladies do flip the tires!!!
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| Sunday October 19 2008 |
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| RIDING THE HARLY IN SAN DIEGO! |
rest day!!!
ride in san diego!
EASY jumping drills - Watch Video
easy jumping drills that aare effective
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| Saturday October 18 2008 |
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| cleans below the knees |
saturday:
1 snatch: openers for next week.
2. cln and jerk: openers for next week.
3. fs: heavy single
if you do not have a meet on the 25th, then max out in both lifts with a heavy single in the fs.
effective jumping - Watch Video
big group drill for explosiveness
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| Friday October 17 2008 |
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| rest day. that would be nice |
rest day!!
take a breather for the day!
special exercises - Watch Video
learning other exercises!
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| Thursday October 16 2008 |
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| josh working hard |
thursday:
1. snatch: work up to 85%x1x3
2. cj: work up to 85%x1x3
3. fs: heavy single. then: 90%x1x2, 85%x2x2
4. abs: your choice
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| Wednesday October 15 2008 |
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| nice starting position |
wednesday:
1. snatch: work up to 75%x1x2, 80%x1x3, 75%x1
2. cj: work up to 75%x1x2, 80%x1x3, 75%x1
3. box jumps x 10
4. chins x 20
5. sit ups x 50 total.
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| Tuesday October 14 2008 |
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| cln below knees |
tuesday:
1. snatch: work up to 85%x1x4
2. cj: work up to 85%x1x4
3. fs: heavy single, 90%xthat single x 1x2, 85%x2
4. halting deadlifts x 4 x 3 sets.
5. abs: your choice.
halting deadlifts - Watch Video
halting deadlifts plus other stuff
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| Monday October 13 2008 |
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| hard work plus oly lifting |
monday: getting ready for a meet oct 25th
1. snatch: work up to 80%x1x6
2. cj: work up to 80% x 1 x 6
3. work up to heavy single in fs
4. box jumps x 25 total
5. chins: 25 total
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| Sunday October 12 2008 |
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| show me your war-face! |
rest day!
tall jerks! - Watch Video
learning to drive under aggressively!
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| Saturday October 11 2008 |
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| my strength coach and my mentor! |
saturday:
1. muscle snatch: med to heavy single
2. snatch: wave training: (80%x1, 85%x1, 90%x1)2
3. cj: (80%x1, 85%x1, 90%x1)2
4. abs
snatch progression - Watch Video
snatch progression leads to new records!!
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| Friday October 10 2008 |
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| 2 former students of mine!!! winners! |
friday: rest day!!!
snatch bar warmup - Watch Video
barbell warm-up for snatch workout
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| Thursday October 9 2008 |
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| t mac starting early! |
thursday:
1. muscle snatch+ ohs: heavy single
2. back sqt: max it!
3. fs: work up to 80%x2x4
4. sn shrugs off blocks: 100%+20 kg x 5, +30 kg x 5
5. cln shrugs off blocks: 100%+20 kg x 5, +30 kg x 5
6. abs
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| Wednesday October 8 2008 |
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| in mikes gym! from natalie woolfolk |
wednesday:
1. muscle snatch+ohs: work up to heavy single.
2. cj : (70%x1, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1)
3. stiff leg deadlift: 4 sets x 5 reps. med heavy, you select the weight.
4. turkish get ups x 5 each side x 3 sets.
5. abs
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| Tuesday October 7 2008 |
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| my coach!! |
tuesday:
1. muscle snatch: heavy single
2. front sqt: heavy single, -10 kg x 1, -10 kg x 2 x 2
3. back sqt: 80%x2x5
4. push press: 5, 4, 3,
5. box jumps: 20 total
6. abs
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| Monday October 6 2008 |
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| josh and mary with coach b |
monday:
1. muscle snatch+ohs: work up to heavy single.
2. snatch: (70%x1, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1)
3. halting deadlifts: bring bar to mid thigh, pause for 3 sec repeat. on last rep finish with a strong shrug. this is a positioning/low back exercise. you select the wt. perform 5 reps then on rep 5 to a complete extension+shrug after you hold the position for the 3 sec.
4. kb or db snatch 1 arm + ohs+ sotts press: 5+5+5 each arm x 3 sets.
5. abs
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| Sunday October 5 2008 |
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| beautiful victoria! |
sunday:
rest day, enjoy the day!!!
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| Saturday October 4 2008 |
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| a new career???? |
saturday:
1. muscle snatch: heavy single
2. snatch: heavy single
3. cj: heavy single
4. fs: heavy single
pool and relax
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| Friday October 3 2008 |
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| relaxing after the games |
friday:
rest day.
NEW RECORDS AT MIKES GYM! - Watch Video
greg everett sets a new cln and jerk record. note the drive and aggressive arm drive!
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| Thursday October 2 2008 |
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| sage and jessica!!! |
thursday:
1. muscle snatch: heavy single
2. cln pull: 100%x2x2 (speed thru the middle)
3. cln deadlift for positioning: 100%+10 kg x 2, + 20 kg x 2
4. push press: 5, 4, 3, 3, 3 finish that last 3 heavy!
5. box jumps: 15 total jumps
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| Wednesday October 1 2008 |
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| nat and casey using the new burgener/rippetoe bar |
wednesday!! first off congratulations to andy stumpf for his commissioning.
in honor of andy!!
wednesday:
1. cj: work up to 85%x1x4
2. fs: 90%x1
3. sn: work up to 75%x1x5
4. fs: heavy single
5. core work
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