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| Thursday April 30 2009 |
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| outstanding flex with this 6\'3\" athlete. |
thursday:
1. muscle snatch: max
2. sn pp+ohs: max
3. sn balance: max
4. snatch: heavy single
5. fs: heavy single
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| Wednesday April 29 2009 |
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| coach rochet works flex in rack position |
wednesday:
1. muscle snatch: max
2. cln and jerk: (70%x1+1, 75%x1+1, 80%x1+1)3
3. snatch: work up to 80%x1x3
4. fs: med to heavy single.
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| Tuesday April 28 2009 |
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| coach mark working tech |
tuesday:
1. snatch: (70%x1, 75%x1, 80%x1)3
2. cj: work up to 85%x1x3
3. fs: heavy single
4. box jumps: 15
5. chins: 20
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| Monday April 27 2009 |
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| respect!! |
monday:
1. pwr snatch: work up to 80%x1x4
2. pwr cln + jerk: work up to 80%x1x4
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| Sunday April 26 2009 |
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| leah, erin, robin finish grace!!! |
sunday:
harley day
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| Saturday April 25 2009 |
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| erin coaches the dip and drive portion of jerk |
saturday:
1. snatch: max for day: 90% of that weight x 1 x 2, 85%x1x2
2. cj: max for day: 90% of that weight x 1 , 85%x1x2
3. fs: heavy single
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| Friday April 24 2009 |
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| the nd weightlifting team of 67 pay tribute to our mentor!!! |
friday: on my way to columbus, ohio--- rogue fitness
rest day
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| Thursday April 23 2009 |
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| tall finish!!! |
thursday:
1. snatch: work up to 85%x1x4
2. cj: work up to 85%x1x4
3. fs: heavy single
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| Wednesday April 22 2009 |
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| stretching drills for wrist! |
wednesday:
1. pwr sn+sh: work up to 80% of pwr sn x 1+1 x 6
2. pwr cln+cln+jerk: work up to 80% of pwr cln x 1+1+1 x 6
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| Tuesday April 21 2009 |
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| note the finish....in the mirror. |
tuesday:
1. snatch: work up to 85%x1x4
2. cj: work up to 85%x1x4
3. fs: heavy single
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| Monday April 20 2009 |
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| so...dude...you made natalie do grace??? U R HISTORY! |
monday:
1. snatch: work up to (75%x1, 80%x1)3
2. cj: work up to 80%x1x4.
3. core work
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| Sunday April 19 2009 |
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| jackson wants love from ky!!! |
sunday:
get out and ride that harley!!!
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| Saturday April 18 2009 |
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| start em young!!! |
saturday:
1. snatch: max for the day
2. cj: max for the day
3. fs: heavy single.
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| Friday April 17 2009 |
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| lets see--rt leg on harley, lt leg on bmw!!! |
rest day!
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| Thursday April 16 2009 |
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| work on a very straight dip and drive! |
thursday:
1. muscle snatch: max
2. sn pp + ohs: 1+1 but take it heavy.
3. sn balance: max, should be heavier than sn pp+ohs.
4. snatch: work 3 x 1 at your choosen weight after this tough 1,2, 3 exercises above.
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| Wednesday April 15 2009 |
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| training tools at mikes gym |
wednesday:
1. sn: 80%x1x5
2. cj: 80%x1x5
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| Tuesday April 14 2009 |
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| natalie after she met grace at mikes gym!! |
tuesday:
1. snatch: work up to 85%x1x4
2. cj: work up to 85%x1x4
3. fs: heavy single
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| Monday April 13 2009 |
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| casey after his training session with fran!!! |
monday:
1. snatch: work up to 80%x1x5
2. cj: work up to 80%x1x5
3. fs: work a heavy single
4. core work
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| Sunday April 12 2009 |
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| carla mac made these VERY functional squat racks |
sunday:
go out and ride that harley or r 1200 gs bmw!!
db snatch complex - Watch Video
i have shown this before but i keep getting calls to put it up again! here it is!
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| Saturday April 11 2009 |
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| summer is approaching and I AM GETTING READY FOR THE ROAD! |
saturday
1. snatch: max for day
2. cj: max for day
3. fs: heavy single
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| Friday April 10 2009 |
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| when i grow up this is my ride!! |
friday:
rest day!
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| Thursday April 9 2009 |
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| strong transition! |
thursday:
1.clean and jerk work up to 70%, 73%, 76%, 79%, 82%, 85%x1, 88%x1
2. cln power shrugs off block: work position with more than you clean: 100%+10 kg x5, +20kg x 5, +30 kg x 5
3. box jumps: 15 total.
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| Wednesday April 8 2009 |
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| coach swords and son celebrate!!!! |
WEDNESDAY: SQT DAY.
1. PAUSE FRONT SQUATS: work up to 83%x3x5. pause at the bottom for 2-3 seconds then drive the chest up and off the heals......hard, hard!!!
2. pause back squats; same as above. 70%x3x5.
3. back and abs!
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| Tuesday April 7 2009 |
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| paying respect to the history of our sport is critical to the current day success!!! JUST DO IT! |
tuesday:
1. snatch: work up to 70%, 73%, 76%, 79%, 82%, 85%x1, 88%x1
2. sn shrugs off blocks: 100%+10 kg x 5, +20 kg x 5, +30 kg x 5
3. sn pp: 3x5 work upper body strength.
4. box jumps: 15 total.
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| Monday April 6 2009 |
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| casey and natalie team lift a barbell |
monday
1. fs: 83%x3x5
2. bs: 75%x3x5
3. push press: 5 x 5
4. core work
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| Sunday April 5 2009 |
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| wow!!! beautiful! |
sunday:
get out and ride the harley today!!!!
sage flip no. 3 - Watch Video
here she goes finally!!!
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| Saturday April 4 2009 |
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| jeff really big finish! |
saturday:
1. snatch: work up to a heavy single. 90% of that weight x 1 x 3
2. cj: work up to a heavy single. 90% of that weight x 1 x 3
3. snatch: work up to 80%x1, 85%x1
4. fs: heavy single.
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| Friday April 3 2009 |
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| beautiful!!! |
rest day!
more flipping - Watch Video
flipping by sage!!!
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| Thursday April 2 2009 |
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| good olympic starting position by sam!!! |
thursday:
1.clean and jerk work up to 70%, 73%, 76%, 79%, 82%, 85%x1x2, 80%x1x2
2. cln deadlift off 2" block: work position with more than you clean: 100%+10 kg x3, +15 kg x2.
3. box jumps: 15 total.
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| Wednesday April 1 2009 |
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| the iron maven!!!! |
WEDNESDAY: SQT DAY.
1. PAUSE BACK SQUATS: work up to 80%x3x5. pause at the bottom for 2-3 seconds then drive the chest up and off the heals......hard, hard!!!
2. pause front squats; same as above. 75%x3x5.
3. back and abs!
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