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WOD Archive - April 2010

Friday April 30 2010
nd honors fr lange at notre dame! this is in the wt. room at nd.
friday:

rest day



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Thursday April 29 2010
burgener barrel
thursday: work speed and tech

1. snatch+hang snatch: work 6 sets and you pick the weight. work speed and technique. do not go heavy.

2. cln+hang clean+jerk: work 6 sets. same as above

3. chins: 25 total

4. abs: your choice



Comments (6)

Wednesday April 28 2010
start em young!
wednesday:

1. fs: work up to 85%x3x5

2. sn pull: work speed thru the middle: 90%x3, 95%x3, 100%x3

3. sn push press: 5, 4, 3, 2, 1

4. abs: 100 reps




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Tuesday April 27 2010
my buddies at notre dame! fr lange alumni board. the flabbers!
tuesday: technique day

1. snatch: 75%x2x5 sets

2. cln and jerk: 75% x 2+2 x 5 sets.

3. abs



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Monday April 26 2010
aly girl showing the jerk
monday: last wk of strength cycle

1. back sqt: work up to 86%x3x5

2. cln pulls: 100%x3x2

3. cln shrugs: 100%+20 kg x 5x2

4. push press: 5, 4, 3, 3, 2

5. back ext: 3 x 10

6. abs



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Sunday April 25 2010
ennis, montana
sunday:

rest and harley day!!!! yahoo! i am at notre dame!!!



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Saturday April 24 2010
pull under the bar
saturday:

1. snatch: max day

2. cln and jerk: max day

3. fs: heavy single



Comments (1)

Friday April 23 2010
top pull---finish
friday:

rest day



Comments (0)

Thursday April 22 2010
rack position
thursday: technique day

1. pwr sn+ snatch: 70%x1+2sets

2. pwrcln + cln + jerk: 70% x 1+1_+1 x 5 sets.

3. abs



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Wednesday April 21 2010
set up!!!
wednesday

1. front sqt: 84%x3 x 5 sets
2. sn deadlifts: 100%+10 kg x 3 x 2 sets
3. sn shrugs off blocks--100%+20 kg x 5, +40 kg x 5
4. sn push press: 5, 4, 3, 3, 3 add weight each set
5. rdl's 3 x 6 you control the weight
6. abs: your choice



Comments (0)

Tuesday April 20 2010
sage above the knee
tuesday: technique day

1. snatch: 70%x2x5 sets

2. cln and jerk: 70% x 2+2 x 5 sets.

3. abs



Comments (1)

Monday April 19 2010
first part of the burg warm up--dwn and up
monday

1. back sqt: 84%x3 x 5 sets
2. clean deadlifts: 100%+10 kg x 3 x 2 sets
3. clean shrugs off blocks--100%+20 kg x 5, +40 kg x 5
4. push press: 5, 4, 3, 3, 3 add weight each set
5. glute ham back extensions: 3 x 10 use weight if you can
6. abs: your choice



Comments (0)

Sunday April 18 2010
rest day no. 2
sunday:

harley day!



Comments (7)

Saturday April 17 2010
stretch lats for the rack position of clean
saturday:

1. snatch: work up to 85%x1x5

2. cln and jerk: work up to 85%x1x5

3. abs



Comments (0)

Friday April 16 2010
rest day pix! you deserve it!
friday:

take a nice long walk on the beach or just relax!



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Thursday April 15 2010
now this is what a niece is suppose to looks like!
thursday

1. muscle snatch: max

2. sn pp+ohs: 1+1 take it heavy

3. sn balance: max (n0 more than 6 total reps)

4. snatch: 5x1 go how you feel

5. abs



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Wednesday April 14 2010
coach ursula coaching!!!
wednesday

1. ftont sqt: 81%x3 x 5 sets
2. sn pulls: 100%x3x2 (work speed thru the middle)
3. sn deadlifts: 100%+10 kg x 3 x 2 sets (pause at mid thigh for 2 sec. then stand)
4. sn push press: 5, 4, 3, 3, 3 add weight each set
5. speed good mornings: 3 x 10 use weight if you can
6. abs: your choice



Comments (0)

Tuesday April 13 2010
niece rebecca!!! good work!
tuesday: technique day

1. pwr sn+snatch: work up to 60% x 1+1 x 2 sets, 65%x1+1 x 2, 70%x1+1x3

2. pwr cln+ clean +jerk: work up to 60% x 1+1+1 x 2, 65%x1+1+1 x 2, 70%x1+1+1 x 3

3. chins: 20

4. abs: your call.



Comments (0)

Monday April 12 2010
coach amie stretching wrist for the clean
monday: still in a strength phase. remember too now that we are in this phase the classical lifts will not feel as strong if you try to lift heavy. nothing is wrong....its just that your body is working strength rather than quick now. 2 more weeks on the strength phase.

1. back sqt: 81%x3 x 5 sets
2. clean pulls: 100%x3x2
3. clean deadlifts: 100%+10 kg x 3 x 2 sets
4. push press: 5, 4, 3, 3, 3 add weight each set
5. glute ham back extensions: 3 x 10 use weight if you can
6. abs: your choice



Comments (0)

Sunday April 11 2010
jerk--overhead position
sunday:

rest day. ride that harley!



Comments (0)

Saturday April 10 2010
gold medal olympian
saturday:

1. snatch: heavy single

2. cln and jerk: heavy single

3. fs: heavy single

4. abs



Comments (20)

Friday April 9 2010
proud mom and dad
friday:

rest day



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Thursday April 8 2010
does this young athlete look familiar?
thursday:

1. snatch: work up to 70%x1x5

2. cln and jerk: work up to 70%x1x5

3. abs



Comments (0)

Wednesday April 7 2010
another pix of shrugging under bar!!!
wednesday:


1.front sqt: 78%x3x5 sets

2. sn deadlifts: 100% of best SN + 15 kg x 3, +25 kg x 3
note: remember that the weights here are a guess. you must use good technique and maintain proper position. if you can only maintain proper position with 5 kg over 100% that is ok.

3. sn push press: 5, 5, 4, 3, 3 add weight each set

4. abs

5. chins: 20 total



Comments (0)

Tuesday April 6 2010
elbows high and outside keep the bar in the least line of resistance
tuesday: technique work

1. snatch: 60%x2 1 from floor, 1 from mid thigh. 65%x2 same....70%x2 same. repeat this cycle 3 times.

2. cln and jerk: work up to 70%x1+1x5 sets. work on weakness. concentrate on drive of the jerk with fast feet and fast hands.




Comments (20)

Monday April 5 2010
taking weight off the rack the proper way
monday: moving into some strength work

1. back sqt: 78%x3x5 sets

2. clean pulls: 95%x3x2

3. clean deadlifts: 100% of best clean + 15 kg x 3, +25 kg x 3

4. push press: 5, 5, 4, 3, 3 add weight each set

5. abs



Comments (0)

Sunday April 4 2010
getting ready to rumble!
sunday:

harley day!



Comments (0)

Saturday April 3 2010
big super showing his shrug under the bar!
saturday:

1. snatch: work up to a heavy single

2. cln and jerk: work up to a heavy single

3. fs: if you have strong legs you do not have to do fs.....but if legs are your weakness then work up to a heavy single.




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Friday April 2 2010
shrugging under the bar
friday:

rest day! have a great day!



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Thursday April 1 2010
jerk dip pix from jim schmitz
thursday:

1. work on sn tech:
set 1: 3 pos snatch: 60% x 3 total reps (1 from floor, 1 from mid thigh, 1 from high hang
set 2: 2 pos santch: 65% x 2 total reps (1 from floor, 1 from mid thigh)
set 3: snatch: 70% x 1 (floor)
repeat this cycle 3 times....same weight. work positions and work speed.

2. cln +fs+jerk: 1+3+1.....work up to 65% for 5 total sets.

3. explosive good mornings: 3 x 5 reps. down slow, explode up

4. abs



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