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BARSKI CLEANS: 3 MID THIGH CLEANS WITHOUT STRAPS. work up to 75%x3x3 2. cln pulls: 100%x3 3. clean deadlifts: 100%+10 kgx3 4. clean shrugs off blocks: 100%+20 kg x 5, +30 kg x 5 5. core work--your choice Comments (0) Tuesday September 29 2009 down and up! tuesday: 1. back sqt: 93%x2x3, 80%x2x2 2. front sqt: 72%x3x3 3. abs Comments (0) Monday September 28 2009 doing sand bag snatches monday: 1.barsk snatch: work up to 70%x3, 75%x3x3 these are all from mid thigh and without straps. 2. sn pulls: 90%x3, 95%x3, 100%x3 3. sn pp: 3 x 3 heaviest 3 last set. 4. back and abs Comments (0) Sunday September 27 2009 choose a bike sunday: LETS RIDE!!!!! YAHOO! Comments (0) Saturday September 26 2009 great starting position saturday: 1. snatch; heavy single: 90% of that weight x 1, 85%x1x2 2. cln and jerk: heavy single. 3. fs: heavy single Comments (0) Friday September 25 2009 74 yr old working the concept 2 ski machine friday: rest day!! Comments (0) Thursday September 24 2009 master lifter working the snatch thursday: 1. front sqt: 88%x2x7 2. back sqt: 70%x3x3 3. kb swings x 10 x 3 Comments (0) Wednesday September 23 2009 72 yr old master lifter practices jerk footwork. wednesday 1. 2 pos cln+jerk: 70%x2+1 75%x2+1, 80%x2+1x3 the 3 means one from the floor, 1 from mid thigh 2. cln pulls: 95%x3, 100%x3 3. clean deadlifts: 100%+10 kgx3x2 4. core work--your choice Comments (0) Tuesday September 22 2009 trap bar sqt for old men! tuesday: 1. back sqt: 90%x2x4, 80%x2x2 2. front sqt: 70%x3x3 3. abs Comments (0) Monday September 21 2009 golden dome! monday: 1. 2 pos snatch: 70%x2, 75%x2, 80%x2x3 2. sn deadlift + shrugs: 100%+10 kg x 3, +20 kg x 3x 2 sets 3. sn pp: 5 x 5 heaviest 5 last set. 4. back and abs Comments (0) Sunday September 20 2009 beautiful ladies!!! sunday: rest day! ride that bike! Comments (0) Saturday September 19 2009 starting position--hips above knees, shoulders over or ahead of the bar. saturday: 1. snatch: 65%x1x5 (on the minute), 70%x1x5, (on the minute) 75%x1x5 (on the minute), 80%x1, 85%x1, 90%x1 2. cln and jerk: work up to 80%x1, 85%x1, 80%x1, 85%x1 3. back and abs Comments (0) Friday September 18 2009 my boss hoss 33 yrs!! friday: rest day! i am on my way to boston!! Comments (0) Thursday September 17 2009 above knee position thursday: 1. front sqt: 85%x3x10 2. abs: your choice Comments (0) Wednesday September 16 2009 the split snatch is a great exercise wednesday 1. 3 pos cln: 65%x3, 70%x3 75%x3x3. the 3 means one from the floor, 1 from mid thigh, 1 from the pocket area. 2. cln pulls: 95%x3, 100%x3 3. clean deadlifts: 100%+10 kgx3x2 4. clean shrugs off blocks: 100%+20 kg x 5, +30 kg x 5 5. push-press: 3 x 5 end with the heaviest set 6. core work--your choice Comments (0) Tuesday September 15 2009 good rack=a good jerk tuesday: 1. back sqt: 88%x2x7 2. front sqt: 70%x3x3 3. abs Comments (0) Monday September 14 2009 old man mark cameron! cj 500 lbs! monday 1. 3 pos snatch: 65%x3, 70%x3, 75%x3x3 2. sn pulls: 95%x3, 100%x3 3. sn shrugs off blocks: 100%+20 kg x 5, +30 kg x 5 4. sn pp: 3 x 5 end with the heaviest set 4. back and abs Comments (0) Sunday September 13 2009 olympic cert instructor tee sunday: rest day!!! YAHOO Comments (0) Saturday September 12 2009 2 great ladies and coaches and athletes! saturday 1. snatch: work up to a heavy single 2. cln and jerk: work up to a heavy single 3. fs: work up to a heavy single Comments (0) Friday September 11 2009 trainers coaching each other friday: rest day! Comments (0) Thursday September 10 2009 mirror coaching thursday: 1. clean and jerk: work up to 80%x1+1 x 5 sets 2. clean pull: 90%x3, 95%x3, 100%x3 3. back extensions: 3 x 10 4. abs Comments (0) Wednesday September 9 2009 chery haworth and cara heads both olympians wednesday: 1. back sqt: 85%x3x10 2. front sqt: 70%x3x3 3. abs Comments (0) Tuesday September 8 2009 check that bottom position tuesday: 1. snatch: work up to 80%x1x5 reps 2. sn pull: work up to 90%x3, 95%x3, 100%x3 3. sn pp: 5 x 5 use med weight. 4. speed good mornings with light weight: 3 x 5 Comments (0) Monday September 7 2009 rest day pose! monday: labor day!! take the day off! enjoy labor day with the family!! Comments (0) Sunday September 6 2009 beautiful area sunday: ride the harley down to usd and watch the crossfit oly cert day 2! Comments (0) Saturday September 5 2009 work on extension/finish saturday: we will be training at usd at noon today at the crossfit oly cert. 1. snatch: max for day 2. cln and jerk: max for day Comments (0) Friday September 4 2009 splash time for recovery friday: rest day Comments (0) Thursday September 3 2009 hummer frenzie! thursday 1. front sqt: 83%x3x10 2. bs: 70%x3x3 3. abs Comments (0) Wednesday September 2 2009 using slam balls from d-ball.com is a great way to stay fit! wednesday 1 cln and jerk: 60%x3. 65%x2, (70%x1, 75%x1, 80%x1)3 2. clean pulls: 90%x3, 95%x3, 100%x2, +5 kg (work speed thru the middle) 3. clean shrugs: 100%+20 kg x 5, +40 kg x 5. work a strong finish! 4.reverse back ext: 3 x 10 5. abs: evil wheel x 10 reps x 3 setsl Comments (0) Tuesday September 1 2009 great flexibility tuesday: 1. back sqt: 83%x3x10 2. fs: 73%x3x3 3. abs Comments (0)
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