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| Friday December 31 2010 |
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| jingle bell dog!! |
friday:
new years eve!! enjoy the night, BUT BE CAREFUL!!! we want you back for 1 jan, 2011!!!
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| Thursday December 30 2010 |
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| this is tough!!! |
thursday:
1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 80%x1x5
3. fs: heavy single
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| Wednesday December 29 2010 |
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| the uncle jim\'s pancake eaters!! |
wednesday:
1. pwr snatch: take off best pwr snatch or 80% of best snatch as your 100%.
work up to 75%x2, 80%x2, 85%x2, 90%x1 (remember this is off your best pwr sn or 80% of best snatch as 100%).
2. pwr cln+jerk: take off best pwr cln. work up to (75%x1, 80%x1, 85%x1)2
3. fs: work up heavy wt. then 90% of that weight x 1, 85% of that wt x 2 x 3.
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| Tuesday December 28 2010 |
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| pushing a heavy weight |
tuesday:
1. fs: work up to 90%+x1
2. cln and jerk: work up to 70%x1, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1
3. cln pulls: 90%x3, 95%x3
4. halting deadlifts: 100%x3x2
5. abs
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| Monday December 27 2010 |
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| 224 cln and jerk |
monday:
1. fs: work up to 90%x1
2. snatch: work up to 70%x3, 75%x2, 80%x1, 75%x2, 80%x1, 85%x1, 75%x2x2
3. sn pull: work up to 90%x3, 95%x2x2
4. sn deadlift: work up to 100%x3x2
5. abs
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| Sunday December 26 2010 |
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| LOVE THIS!! |
sunday:
day after xmas!!
have a blessed day!
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| Saturday December 25 2010 |
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| my buddy says to have a very merry xmas and to enjoy the day with family and friends. |
MERRY XMAS!!!!
REST DAY!
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| Friday December 24 2010 |
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| coming off ground in jerk = increase in speed |
friday:
rest day....get ready for xmas!!
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| Thursday December 23 2010 |
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| start em young!! |
thursday:
1. pwr snatch: work up to 80% of best snatch x 1
2. pwr cln+jerk: work up to 80% of best clean x 1+1
3. back and abs your choice.
you all have a great xmas!! last workout of the week.
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| Wednesday December 22 2010 |
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| xfit santa cruz west |
wednesday:
1. snatch: work up to (80%x1, 85%x1, 90%x1)2
2. cj: work up to 80%x1, 85%x1, 75%x1, 80%x1, 85%x1, 90%x1
3. fs: heavy single
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| Tuesday December 21 2010 |
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| remember to shrug body down and around bar |
tuesday:
1. pwr snatch: work up to 80% of best pwr snatch x 1 x 5
2. pwr cln+ jerk: work up to 80% of best pwr cln x 1+1 x 5
3. seated good mornings: 3 x 5
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| Monday December 20 2010 |
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| bring back the lift! |
last week of this cycle. enjoy it.
1. snatch: work up to 85%x1x5
2. cj: work up to 85%x1+1x5
3. fs: work up to a heavy single.
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| Sunday December 19 2010 |
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| check this position |
sunday:
rest day! i would ride the harley but i am in missouri where it is colder than heck!!!
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| Saturday December 18 2010 |
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| josh everett shows a good rack before the jerk |
saturday:
1. snatch: heavy single
2. cln and jerk: heavy single
these are not max, but heavy. you will know when its heavy.
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| Friday December 17 2010 |
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| burgener barrel for core |
friday: on our way to missouri for niece wedding!!! YAHOO!
REST DAY!
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| Thursday December 16 2010 |
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| yay burpees!!! |
hursday:
1. bs: 95%x1, 90%x1, 85%x2x2
2. fs: 70%x3x3
3. chins: 25
4. abs
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| Wednesday December 15 2010 |
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| i see a pelvic tilt |
wednesday
1. barski cleans: all from mid thigh x 3 reps> work up to 80%x3x5
2.rack jerks behind neck: max
3. seated good mornings: 5, 4, 3, 3, 3,
4. abs: your call.
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| Tuesday December 14 2010 |
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| excellent finish by matt |
tuesday:
1. fs: 95%x1x2, 90%x1, 85%x2x2
2. bs: 70%x3x3
3. chins: 25
4. abs
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| Monday December 13 2010 |
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| check that back angle |
monday:
1. barski snatch: 3 snatches from mid thigh, no straps. work up to 80% x 3 x 5
2. sn pull: work up to 90%x3, 95%x3
3. sn deadlift: work up to 100%+5 kg x 3, +10 kg x 3.
3. sn pp: 5, 4, 3, 3, 3
4. reverse back extension; 3 x 10 reps. pause at top.
5. abs: your call.
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| Sunday December 12 2010 |
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| good foot position for the jerk |
sunday:
harley day!! ride that suckka!!
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| Saturday December 11 2010 |
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| continue to make corrections |
saturday:
1. snatch: work up to a heavy single, then 85% of that weight x 1 x 2, 80% x 1 x 2
2. cln and jerk: work up to a heavy single.
3. fs: work up to a heavy single
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| Friday December 10 2010 |
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| making corrections
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friday:
rest day
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| Thursday December 9 2010 |
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| teaching the jerk |
thursday:
1. bs: 90%x2x3
2. fs: 78%x3x4
3. chins: 25
4. abs
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| Wednesday December 8 2010 |
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| group teaching |
wednesday
1. 2 pos cln+jerk: floor, mid thigh: work up to 85%x2+1x5
2. clean pwr shrugs to work speed thru middle : work up to 100%x5, 100%+5 kg x 5, 100%+10 kg x 5
3. seated good mornings: 5, 4, 3, 3, 3,
4. abs: your call.
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| Tuesday December 7 2010 |
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| teaching footwork |
tuesday:
1. fs: 90%x2x3
2. bs: 78%x3x4
3. chins: 25
4. abs
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| Monday December 6 2010 |
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| checking back angle
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monday:
1. 2 pos snatch: floor, mid thigh: work up to 85%x2x5
2. sn deadlifts: work position here: work up to 95%x3, 100%x3, 100%+5 kg x 3.
3. sn pp: 5, 4, 3, 3, 3
4. good mornings: 5, 4, 3, 3, 3,
5. abs: your call.
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| Sunday December 5 2010 |
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| learning where to place bar |
sunday:
rest day!!
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| Saturday December 4 2010 |
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| get to this range of motion |
saturday:
1. snatch: max day
2. cj: max day
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| Friday December 3 2010 |
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| pockets! |
friday:
rest day
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| Thursday December 2 2010 |
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| look at the flex in these bars |
1. bs: 88%x2x7
2. fs: 78%x3x4
3. chins: 25
4. abs
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| Wednesday December 1 2010 |
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| check that back angle |
wednesday:
1. 3 pos clean+jerk: work up to 75%x1+1 (floor, mid thigh, high hang)+jerk x 5 sets
2. clean deadlift for position: work up to 95%x3, 100%x3x2
3. back extension: 3 x 10 on glute ham bench
4. abs
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