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| Sunday May 31 2009 |
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| position of bar on shoulders |
sunday:
RIDE THAT HARLEY!!!
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| Saturday May 30 2009 |
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| POSITION!!! |
saturday:
1. snatch: heavy single, -10 kg x 1, -5 kg x 1 x 3
2. cln and jerk: heavy single, -10 kg x 1, -10 kg x 1 x 3
3. core work
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| Friday May 29 2009 |
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| note jerking position of elbows |
friday:
rest day
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| Thursday May 28 2009 |
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| natalie adjusting the grip |
thursday:
1. front sqt: 65%x3, 70%x3, 75%x3, 80%x3x2
2. bs: 70%x3x3
3. pp: 5 x 5
4. kb sn+ohs+sotts press+turkish get up: 3+3+3+3x3 sets each arm.
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| Wednesday May 27 2009 |
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| mike grey cleaning!!! |
wednesday:
1. cln and jerk: on the minute. 63%x1x5, 68%x1x5, 73%x1x5, 78%x1, 81%x1, 84%x1x3
2. cln pull: 90%x3, 95%x3,
3. cln deadlift: 100%x3, +10 kg x 2
4. box jumps: 15
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| Tuesday May 26 2009 |
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| casey, nat, kirk all at crossfit oldtowne |
tuesday:
1. back sqt: 65%x5, 70%x5, 75%x5, 75%x5x2
2. fs: 70%x3x3
3.sn pp: 5 x 5
4. kb sn+ohs+sotts press: 5+5+5x3 sets each arm.
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| Monday May 25 2009 |
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| casey helping with skill transfer |
monday:
1. snatch: on the minute. 63%x1x5, 68%x1x5, 73%x1x5, 78%x1, 81%x1, 84%x1x3
2. sn pull: 90%x3, 95%x3,
3. sn deadlift: 100%x3, +10 kg x 2
4. box jumps: 15
5. abs
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| Sunday May 24 2009 |
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| work on that positioning! |
sunday:
rest day----RIDE THAT HARLEY!
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| Saturday May 23 2009 |
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| mid thigh |
saturday:
1. snatch: max for the day
2. cj: max for the day
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| Friday May 22 2009 |
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| dutch coaching! |
friday:
rest day
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| Thursday May 21 2009 |
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| from edmond okla. has a bright future in oly lifting |
thursday:
1. fs: 65%x3, 70%x3, 75%x3x3
2. back sqt: 65%x5x3
3. pp: 5 x 5
4. kb sn+ohs+turkish get ups: 5 each side 2 rounds.
5. ball slams: 40 total
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| Wednesday May 20 2009 |
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| 2008 olympian finishes!!!! |
wednesday:
1. cln*jerk: on the minute: 60%x1x5, 65%x1x5, 70%x1x5. 75%x1, 78%x1, 81%x1x3
2. snatch: work up to 75%x1x2
3. chins: 20
4. back ext: 3 x 10
5. glute ham abs: 50 total
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| Tuesday May 19 2009 |
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| sage vs dutch in handstands |
tuesday:
1. back sqt: 65%x5, 70%x5, 75%x5x3
2. fs: 65%x3x3
3. pp: 5 x 5
4. kb sn+ohs+sotts press: 5+5+5x3 sets each arm.
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| Monday May 18 2009 |
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| jerk footwork drill |
monday:
1. snatch: on the minute. 60%x1x5, 65%x1x5, 70%x1x5, 75%x1, 78%x1, 80%x1x3
2. cln and jerk: work up to 80%x1x2
3. box jumps: 15
4. back and abs
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| Sunday May 17 2009 |
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| touchdown!!!! |
sunday:
rest day! we are in conn doing a crossfit oly cert!!!
ride that harley if you can!
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| Saturday May 16 2009 |
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| old school dumb-bells!!! these are from nd back in the 60\'s! |
saturday:
1. snatch: max for the day
2. cj: max for the day
3. fs: heavy single
4. back and abs
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| Friday May 15 2009 |
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| work your strength with the wheel barrel! |
friday:
rest day! use the day to sweat a little....sauna, contrast with cold water.
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| Thursday May 14 2009 |
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| stacy and her coach---ken vick! |
thursday:
1. muscle snatch: max
2. sn pp + ohs: 1+1....medium weight.
3. sn balance: beat your best sn by 5-10 kg.
4. snatch: work up to 85%x1, 90%x1
5. box jumps: 20 reps
6. chin ups: 25 reps
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| Wednesday May 13 2009 |
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| und snatch club jacket from the 60\'s!!! |
wednesday:
1. fs: light to med single
2. snatch: work up to 85%x1x4
3. cj: work up to 85%x1x4
4. fs: heavy single
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| Tuesday May 12 2009 |
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| use weightlifting to get powerful for fb!!! |
tuesday:
1. snatch: work up to 80%x1x5
2. cj: work up to 80%x1x5
3. explosive good mornings: choose your weight go to about 45 degrees on the back angle, and explode using ankle's, knee's, hips!!!
4. abs
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| Monday May 11 2009 |
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| miss stacy working on the jerk! |
monday:
1. front sqt: work up to a med heavy single.
2. pwr snatch+snatch: work up to 75% of best snatch: 6 sets.
3. pwr cln+clean: work up to 75% of best clean: 4 sets
4. fs+jerks: 3+1, 2+1, 1+1x4. you control the weights. work on straight dip, straight drive and lock out strong! quick hands and quick feet!!!
5. abs
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| Sunday May 10 2009 |
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| support steves club by buying mikes gym shirts by tj cooper. |
sunday:
rest day---enjoy the day!
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| Saturday May 9 2009 |
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| working the starting position |
saturday:
1. sn: max for the day
2. cj: max for the day
3. fs: heavy single
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| Friday May 8 2009 |
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| work on that overhead position |
friday:
rest day.
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| Thursday May 7 2009 |
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| stay over the bar as long as you can! |
thursday:
1. muscle snatch: max
2. sn pp + ohs: 1+1....medium weight.
3. sn balance: beat your best sn by 5-10 kg.
4. snatch: work up to 85%x1
5. box jumps: 20 reps
6. chin ups: 25 reps
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| Wednesday May 6 2009 |
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| getting ready for lateral speed and agility! |
wednesday:
1. cln and jerk: work up to 70%x1, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1
2. snatch: work up to 60%x1, 65%x1, 70%x1, 65%x1, 60%x1
3. back and abs
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| Tuesday May 5 2009 |
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| working on understanding: FINISH! |
tuesday:
1. snatch: work up to 60%x1x2, 65%x1, 70%x1, 75%x1, 70%x1, 65%x1
2. fs: med single
3. snatch: 70%x1, 75%x1, 80%x1
4. fs: heavy single
5. snatch: 75%x1, 80%x1, 85%x1
6. back and abs.
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| Monday May 4 2009 |
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| coach kim making adjustments |
a different looking week.
monday:
1. fs: work up to a med single
2. sn: work up to 60%x1x2, 65%x1x2, 70%x1x2
3. fs: work up to a tad heavier than no. 1
4. cj: work up to 60%x1x2, 65%x1x4
5. fs: heavy single
6. abs
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| Sunday May 3 2009 |
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| my german friend shows great promise!!! |
sunday:
ride the harley OR the bmw!!!
or
JUST RIDE FOR THE FUN OF IT!!!
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| Saturday May 2 2009 |
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| i want this tattoo!!! |
saturday:
1. sn: max
2. cj: max
3. fs: heavy single
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| Friday May 1 2009 |
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| the toronto flash!!! |
friday:
rest day
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