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| Friday April 30 2010 |
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| 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 |
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| 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
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| Wednesday April 28 2010 |
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| 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 |
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| 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 |
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| 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 |
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| ennis, montana |
sunday:
rest and harley day!!!! yahoo! i am at notre dame!!!
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| Saturday April 24 2010 |
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| pull under the bar |
saturday:
1. snatch: max day
2. cln and jerk: max day
3. fs: heavy single
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| Friday April 23 2010 |
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| top pull---finish |
friday:
rest day
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| Thursday April 22 2010 |
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| 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 |
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| 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
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| Tuesday April 20 2010 |
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| 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
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| Monday April 19 2010 |
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| 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
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| Sunday April 18 2010 |
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| rest day no. 2 |
sunday:
harley day!
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| Saturday April 17 2010 |
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| 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
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| Friday April 16 2010 |
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| 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 |
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| 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 |
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| 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
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| Tuesday April 13 2010 |
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| 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.
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| Monday April 12 2010 |
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| 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
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| Sunday April 11 2010 |
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| jerk--overhead position |
sunday:
rest day. ride that harley!
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| Saturday April 10 2010 |
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| gold medal olympian |
saturday:
1. snatch: heavy single
2. cln and jerk: heavy single
3. fs: heavy single
4. abs
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| Friday April 9 2010 |
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| proud mom and dad |
friday:
rest day
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| Thursday April 8 2010 |
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| 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
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| Wednesday April 7 2010 |
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| 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
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| Tuesday April 6 2010 |
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| 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.
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| Monday April 5 2010 |
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| 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
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| Sunday April 4 2010 |
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| getting ready to rumble! |
sunday:
harley day!
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| Saturday April 3 2010 |
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| 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 |
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| shrugging under the bar |
friday:
rest day! have a great day!
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| Thursday April 1 2010 |
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| 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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