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| Saturday January 31 2009 |
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| start position for sage |
saturday
1. snatch: work up to a heavy single
2. cj: work up to a heavy single
3. fs: heavy single
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| Friday January 30 2009 |
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| beautiful sun set |
friday:
rest day
drills - Watch Video
drills for lifters
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| Thursday January 29 2009 |
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| way of life!!! |
thursday:
1. snatch: work up to 85%x1x5
2. cj: work up to 85%x1x5
3. core work
footwork drills - Watch Video
for a athlete that donkey kicks!
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| Wednesday January 28 2009 |
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| olympian nat burgener |
wednesday:
1. muscle snatch: max for day
2. pwr snatch: work up to 85% of best pwr sn x 1 x 5 sets
3. pwr clean+pwr jerk+jerk: work up to 80% of best pwr cln x 1 +1 +1. x 5 sets
4. fs: 80%x1x6
5. box jumps: 20 total.
6. abs
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| Tuesday January 27 2009 |
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| packing for alaska! |
tuesday
1. snatch: work up to 85%x1x5
2. cj: work up to 85%x1x5
3. abs
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| Monday January 26 2009 |
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| a keeper!!! |
monday: start a new cycle
1. snatch: work up to 80%x1x6
2. cj: work up to 80%x1x6
3. fs: work up to 85%x1x5
4. core work--your choice.
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| Sunday January 25 2009 |
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| weightlifting! the gymnastics of weightlifting! |
sunday:
rest day
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| Saturday January 24 2009 |
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| jumping and landing! |
saturday
1. snatch: max for the day
2. cj: max for the day
3. fs: heavy single
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| Friday January 23 2009 |
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| surfing dudes! |
friday
rest day!
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| Thursday January 22 2009 |
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| jumping and landing!!! |
thursday:
1. muscle snatch: heavy single
2. sn balance: work up to a heavy single. this should be more than you snatch!
3. fs+ jerks: work speed and tech: med wt. double: 70%x3+1, 75%x2+1, 80%x1+1, 85%x1+1, 90%x1+1. take the %% off the best cln AND jerk.
4. core work
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| Wednesday January 21 2009 |
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| is this flexible enough?? |
wednesday
1. front sqt; 80%x3, 85%x3x4 (after each set of fs do 1 set of box jumps x 5 reps)
2. cln deadlift: 100%x5, +20 kg x 3, +10 kg x2
3. push press: 5, 4, 3, 3, 3
4. chins: 20 total
5. abs: your choice
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| Tuesday January 20 2009 |
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| proper rack pos for jerk |
tuesday: technique and speed day
1. pwr sn+ sn: work up to 60%x2x3, 65%x2x3, 70%x2x3
2. pwr cln+cj: work up to 65%x2+1x5, 70%x2+1x3
3. core work
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| Monday January 19 2009 |
Monday January 19, 2009
monday
1. back sqt: 75%x5, 80%x5x3, 83%x5
2. sn pulls: 100%x3x3
3. sn pp: 5, 4, 3, 3, 2
4. abs wheel: 3 x 10 reps.
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| Sunday January 18 2009 |
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| steve from Australia shows good form |
sunday:
rest day!
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| Saturday January 17 2009 |
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| matt from Australia gets a new record |
saturday: we are at crossfit marina doing a oly cert for xfit today.
1. snatch: max for day
2. cj: max for day
3. fs: heavy single
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| Friday January 16 2009 |
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| mike gray jerk drive! |
friday:
rest day!
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| Thursday January 15 2009 |
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| jason nice form!!! |
thursday:
1. muscle snatch: heavy single
2. sn pp+ohs: max!!!
3. fs+ jerks: work speed and tech: med wt. double: 70%x3+1, 75%x2+1, 80%x1+1, 85%x1+1x2
4. core work
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| Wednesday January 14 2009 |
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| working starting position |
wednesday:
1. front sqt; 75%x3, 80%x3, 85%x3x3 (after each set of fs do 1 set of box jumps x 5 reps)
2. cln deadlift off 2" block: 100%x5, +20 kg x 3, +10 kg x2
3. push press: 5, 4, 3, 3, 3
4. chins: 20 total
5. abs: your choice
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| Tuesday January 13 2009 |
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| learning the fs |
tuesday: technique and speed day
1. snatch: work up to 60%x1x3, 65%x1x3, 70%x1x3
2. cj: work up to 65%x2+1x5, 70%x1+2x3
3. core work
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| Monday January 12 2009 |
monday
1. back sqt: 75%x5, 80%x5x4
2. sn pulls off 2" block: 95%x3, 100%x3x2
3. sn shrugs: 100%+20 kg x 5, +10 kg x 5, +10 kg x 5
4. sn pp: 5, 4, 3, 3, 2
5. abs wheel: 3 x 10 reps.
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| Sunday January 11 2009 |
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| sunset at the beach house!!! last day is today! |
sunday:
rest day. enjoy the day!
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| Saturday January 10 2009 |
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| sage finishing hamstring curls using bands and bull helping |
saturday: do not expect too much today, but go as heavy as you can.
1. sn: work to a heavy single
2. cj: work a heavy single
3. fs: heavy single
what is a heavy single??? a number. not a pr, but it could be. a max?? depends on how you feel, maybe. the important thing is to do a heavy single. might be 85% and that is about it. you decide.
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| Friday January 9 2009 |
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| pelican at the beach |
friday:
rest day
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| Thursday January 8 2009 |
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| natalie uses great tech in the push jerk |
thursday:
1. muscle snatch: heavy single
2. sn balance: work on drive under the bar with speed. keep the weight light working up to a medium weight (80%) of best sn x 2 x 5.
3. rack jerks: work speed and tech: med wt. double: 80%x2x5
4. core work
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| Wednesday January 7 2009 |
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| clay reed from montana |
wednesday:
1. front sqt; 70%x3, 75%x3, 80%x3, 85%x3x2 (after each set of fs do 1 set of box jumps x 5 reps)
2. cln deadlift off 2" block: 100%x5, +20 kg x 5, +10 kg x 5
3. push press: 5, 4, 3, 3, 3
4. chins: 20 total
5. abs: your choice
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| Tuesday January 6 2009 |
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| super heavy wt. |
tuesday: technique and speed day
1. snatch: work up to 60%x1x5, 65%x1x3
2. cj: work up to 60%x1+2x5, 65%x2+1x3
3. core work
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| Monday January 5 2009 |
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| son cody, bb player in sioux falls, sd is a great strength athlete! |
monday:
1. back sqt: 70%x5, 75%x5, 80%x5x3
2. sn pulls off 2" block: 90%x3, 95%x3, 100%x3
3. sn shrugs: 100%+20 kg x 5, +10 kg x 5, +10 kg x 5
4. sn pp: 5, 4, 3, 3, 2
5. abs wheel: 3 x 10 reps.
important to remember that we are going to be in a strength cycle for a couple of weeks and our expectations for the lifts due to recovery should not be that high. get thru the workouts and lift according to schedule, but from our experiences one should understand that the classical lifts might not be at their best.
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| Sunday January 4 2009 |
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| JOHN KAUPP DOING CORE WORK!! |
SUNDAY:
REST DAY!
go ride the harley!
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| Saturday January 3 2009 |
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| 2008 olympian on the traverse!! |
saturday:
1. snatch: max for day
2. cln jerk: max for day
on these days there is a big difference between pr's, heavy singles, and max for the day. the max for day could be a pr but probably not. same with a heavy single. max if one is not fully recovered could in fact be 85-90% of best. depends on the cycle and depends on how far away we are from a major meet. many times i will have athletes go thru a 4-5 wk strength cycle but still on saturday do a max for the day.....this is really tough....and would follow the 85-90% protocol normally. BE SMART....AND LEAVE YOUR EGO AT THE DOOR!!!
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| Friday January 2 2009 |
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| casey at ropes course!!! navy seal???? |
friday:
rest day! enjoy!!
using 2" blocks to work pull - Watch Video
sn deadlifts off blocks
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| Thursday January 1 2009 |
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| bull helps sage work her hammie\'s |
rest day!! enjoy a day of fb!!
learning the jerk - Watch Video
next sequence
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