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| Tuesday June 30 2009 |
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| lifters at the pan am championships |
Tuesday
1. pwr sn+snatch: work up to 75% x 2 x 10 sets. take %off best snatch.
2. sn pull: 95%x3x2 (work speed thru middle)
3. sn deadlift: 100%+10 kg x 3 x 2. work position off floor.
4. core work.
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| Monday June 29 2009 |
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| bronze medal winner collin ito! |
monday:
1. front squat: 85%x2x10 sets.
2. sn pp: 5, 4, 3, 2, 1
3. abs
4. box jumps: 25 total
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| Sunday June 28 2009 |
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| crossfit sioux falls, sd |
sunday:
harley ride!!!!
YAHOO!!!!
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| Saturday June 27 2009 |
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| monarch crest in colorado--on harley ride |
saturday:
1. snatch: work up to heavy single--not max x 1. 90%x1, 85%x1, 80%x1
2. cj: work up to heavy single--not max x 1. 90%x1, 85%x1, 80%x1
3. abs
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| Friday June 26 2009 |
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| oly cert at crossfit milwaukee! |
friday:
rest day
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| Thursday June 25 2009 |
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| great people at xfit agoge |
thursday:
1. 2 pos cleans + jerk: (however if your weakness is the jerk and not the clean, do a clean + 2 jerks. work up to 80%x2+1 or 1+2 x 10 sets.
2. core work--your choice.
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| Wednesday June 24 2009 |
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| one of the best oly gyms! |
wednesday:
1. back sqt: 83%x3x10
2. box jumps: 20 total
3. chins: 20 total
4. abs: your choice
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| Tuesday June 23 2009 |
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| working below the knees |
tuesday
1. 2 pos snatch: work up to 80% x 2 x 10 sets. work floor, mid-thigh. work speed and position.
2. core work.
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| Monday June 22 2009 |
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| jamie from manchester, uk |
monday:
1. front squat: 83%x3x10 sets.
2. sn pp: 5, 4, 3, 2, 1
3. abs
4. box jumps: 25 total
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| Sunday June 21 2009 |
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| beautiful morning on this fathers day!!! |
sunday
HAPPY FATHERS DAY DADS!!!!
REST DAY--RIDE THAT HARLEY!!
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| Saturday June 20 2009 |
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| the ideal gym is this barn!! |
saturday:
1. snatch: heavy single, 90%x1, 85%x1x3
2. cln and jerk: heavy single. 90%x1, 85%x1x2
3. fs: heavy single.
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| Friday June 19 2009 |
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| early morning beauty at mikes gym!! |
friday:
rest day
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| Thursday June 18 2009 |
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| i need a break!! |
thursday:
1. cln and jerk: work up to (75%x1, 80%x1, 83%x1)3
2. cln pull: 95%x3x2
3. cln deadlift: 100%+5 kg x 3, +10 kg x 2x2
4. abs: your choice
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| Wednesday June 17 2009 |
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| ms mary!! |
wednesday:
1. front sqt: work up to 80%x3 reps x 10 sets!
2. sn push press: 5 x 5
3. hanging leg raises: 3 x 10
4. back extension: 3 x 10
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| Tuesday June 16 2009 |
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| norm and the split snatch |
tuesday:
1. snatch: work up to (75%x1, 80%x1, 83%x1)3
2. sn pull: 95%x3x2
3. sn deadlift: 100%+5 kg x 3, +10 kg x 2x2
4. back extensions: 3 x 10
5. abs: your choice.
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| Monday June 15 2009 |
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| love sage\'s positioning for jerk |
monday:
1. back sqt: work up to 80%x3 reps x 10 sets!
2. push press: 5 x 5 work on the dip and drive with speed thru the middle and strong finish!
3. abs: crunchies x 100 reps
4. reverse back extension: 3 x 10
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| Sunday June 14 2009 |
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| eva claire has great potential!! |
sunday:
on day 11 of the harley ride!!!! YAHOO!!!
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| Saturday June 13 2009 |
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| good starting position |
saturday
1. snatch: heavy single, not a max, but heavy, then take 90% of that weight x 1, 85%x1, 80%x1
2. cj: same heavy single, then 85%x1x2, 80%x1x2
3. core work.
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| Friday June 12 2009 |
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| 2 time olympian |
friday:
rest day!!
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| Thursday June 11 2009 |
thursday:
1. front sqt: work up to 78%x3x10 sets
2. sn push press: 5 x 5 work on the dip and drive. create speed thru the middle.
3. reverse back extensions: 3 x 10
4. abs
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| Wednesday June 10 2009 |
wednesday:
1. cln and jerk: work up to 85%x1x4
2. snatch: work up to 85%x1x4
3. core movements.
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| Tuesday June 9 2009 |
tuesday:
1. back sqt: work up to 78%x3 reps x 10 sets!
2. push press: 5 x 5 work on the dip and drive with speed thru the middle and strong finish!
3. abs: crunchies x 100 reps
4. reverse back extension: 3 x 10
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| Monday June 8 2009 |
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| mark cameron |
monday:
1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 80%x1x5
3. back and abs
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| Sunday June 7 2009 |
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| crossfit mindset from crossfit watertown |
rest day!
on the road enjoying a great harley ride!!
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| Saturday June 6 2009 |
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| golden dome of notre dame |
saturday:
1. snatch: work up to heavy single. 85%x1, 80%x1x2
2. cj: work up to heavy single. 85%x1x2
3. fs: heavy single
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| Friday June 5 2009 |
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| notre dame grotto!! |
friday:
rest day!
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| Thursday June 4 2009 |
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| coach tom lynch and yours truly! tom is like a brother to me! |
thursday:
1. front sqt: work up to 75%x3x10 sets
2. sn push press: 5 x 5 work on the dip and drive. create speed thru the middle.
3. reverse back extensions: 3 x 10
4. abs
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| Wednesday June 3 2009 |
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| lynch\'s gym in so. bend, ind. |
wednesday
1. cln&jerk: work up to 85%x1, 80%x1
2. cln pull: 95%x3, 100%x3 (work speed thru the middle)
3. work weakness--either the cln or rack jerks: work up to 80%x1x3
3. sn deadlift: 100% +10 kgx3. +10 kg x3 (work off the floor strength and position)
4. abs
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| Tuesday June 2 2009 |
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| notre dame\'s weightlifting team back in the day!! |
tuesday:
1. back sqt: work up to 75%x3 reps x 10 sets!
2. push press: 5 x 5 work on the dip and drive with speed thru the middle and strong finish!
3. abs: crunchies x 100 reps
4. reverse back extension: 3 x 10
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| Monday June 1 2009 |
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| crossfit olympic logo! |
monday:
1. snatch: work up to 85%x1, 80%x1
2. sn pull: 95%x3, 100%x3 (work speed thru the middle)
3. snatch: work up to 80%x1x3
3. sn deadlift: 100% +10 kgx3. +10 kg x3 (work off the floor strength and position)
4. box jumps: 15
5. abs
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