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WOD Archive - February 2010

Sunday February 28 2010
pulling dwn and around bar
sunday:

rest day and harley day!!!

have a YAHOO DAY!!



Comments (0)

Saturday February 27 2010
ms nat snatches an easy 83 kg
saturday:

1. snatch: max for day

2. cj: max for day

3. fs: heavy single




Comments (6)

Friday February 26 2010
early am fog at mikes gym
friday:

rest day! enjoy the day!



Comments (5)

Thursday February 25 2010
fast eddie trains hard
thursday:

1. fs sqt: work up to 85%x3x10

2. bs: work up to 78%x3x5

3. sn push press: 5 x 5 increase weight each set

4. back ext x 10 x 3 sets.

5. evil wheel: 30 reps



Comments (5)

Wednesday February 24 2010
note the feet here at pockets
wednesday

1. cj: work up to (75%x1+1, 80%x1+1, 83%x1+1)3

2. snatch: work up to 70%x1, 75%x1, 80%x1

3. cln shrug: 100%+10 kg x 5, +20 kg x 5 x 2 take these off blocks

4. back and abs



Comments (3)

Tuesday February 23 2010
note the feet at mid thigh
tuesday:

1. back sqt: work up to 80%x3x10

2. fs: work up to 78%x3x5

3. push press: 5 x 5 increase weight each set

4. kb swing x 10 x 3 sets.

5. hanging leg raise: 30 reps



Comments (8)

Monday February 22 2010
bringing bar along the proper path
monday:

1. snatch: work up to (70%x1, 75%x1, 80%x1)3

2. cj: work up to 70%x1, 75%x1, 80%x1

3. sn pull: 90%x3, 95%x3

4. sn pp 3, 3, 3, 3

5. back and abs



Comments (32)

Sunday February 21 2010
surfin in so calif
sunday:

rest day---ride that harley!!



Comments (0)

Saturday February 20 2010
big kong

saturday:

1. snatch: max for the day

2. cj: max for the day

3. fs: heavy single



Comments (10)

Friday February 19 2010
tire flippin up the drive
friday:

rest day!!



Comments (14)

Thursday February 18 2010
taz and ec in mikes gym
thursday:

1. fs sqt: work up to 80%x3x10

2. bs: work up to 75%x3x5

3. sn push press: 5 x 5 increase weight each set

4. kb swing x 10 x 3 sets.

5. evil wheel: 30 reps



Comments (43)

Wednesday February 17 2010
shrugging under the bar
wednesday:

1. snatch: work up to 80%x1x5

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

3. box jumps: 20 total

4. ball slams x 25 x 2 sets using the 30 lb ball

5. weighted sit ups x 50 total reps



Comments (0)

Tuesday February 16 2010
rowing on the slides helps technique
tuesday:

1. back sqt: work up to 75%x3x10

2. fs: work up to 75%x3x5

3. push press: 5 x 5 increase weight each set

4. kb swing x 10 x 3 sets.

5. hanging leg raise: 30 reps




Comments (0)

Monday February 15 2010
learning fs and clean bar positioning
monday:

1. snatch: work up to 85%x1x5

2. cj: work up to 80%x1x5

3. kb sn+ohs+sotts press: 5+5+5 ea arm x 3 sets

4. chins: 20 total

5. back extensions: 3 x 10

6. weighted sit ups: 50 total



Comments (16)

Sunday February 14 2010
work that jerk on valentines day!!!!
sunday:

rest day---ride the harley with the squeeze!



Comments (2)

Saturday February 13 2010
no way----NOT AGAIN!!! mean coach!
saturday:

1. snatch: max for day

2. cln and jerk: max for day

3. fs: heavy single



Comments (0)

Friday February 12 2010
HELP, HELP!!!
friday:

rest day



Comments (6)

Thursday February 11 2010
harbor city xfit tee
thursday:

1. snatch: work up to 85%x1x5

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

3. fs: work up to a heavy single

4. speed good mornings x 5 x 3 sets

5. weighted abs: 3 sets x 5 reps use weight behind head



Comments (6)

Wednesday February 10 2010
coach tracy working human rack
wednesday:

1. snatch: work up to 80%x1x5

2. cln and jerk: work up to 80%x1x5

3. back and abs



Comments (0)

Tuesday February 9 2010
danny camargo coaching at the oly cert in fla.
tuesday:


1. cln and jerk: work up to medium single. 85% of that single x 1 x 3 sets, 80% of that single x 1 x 3

2. front sqt: work up to a heavy single. 90% of that single x 1

3. rdl's: 4 x 5 reps select the wt. and use good form.

4. abs--your choice





Comments (0)

Monday February 8 2010
love this stretch for racking the clean
monday:

1. snatch: work up to medium single. 85% of that single x 1 x 3 sets, 80% of that single x 1 x 3

2. front sqt: work up to a heavy single. 90% of that single x 1 x 3

3. weighted sit ups x 10 x 3

4. chins: 20 total



Comments (0)

Sunday February 7 2010
wild club harley riderss
sunday:

get out and ride the harley!!



Comments (0)

Saturday February 6 2010
sage works hard in fitness
saturday:

1. snatch: max for day

2. cj: max for day

3. fs: heavy single



Comments (0)

Friday February 5 2010
work that basic strength
friday:

rest day



Comments (0)

Thursday February 4 2010
work those abs
thursday:

1. snatch: work up to 85%x1x2, 80%x1x2

2. cj: same as snatch

3. fs: heavy single



Comments (0)

Wednesday February 3 2010
finish the hamstrings with the band
wednesday:

1. snatch: work up to 80%x1x5

2. cj: work up to 80%x1x5

3. chins: 20

4. box jumps: 20

5. speed good mornings x 5 x 3. you decide the weight



Comments (15)

Tuesday February 2 2010
lifters do not work hamstrings enough
tuesday

1. snatch: work up to 85%x1x4

2. cj: work up to 85%x1x4

3. fs: work up to a heavy single



Comments (0)

Monday February 1 2010
good stretch for ankle flex
monday:

1. snatch: work up to 80%x1x5

2. cln and jerk: work up to 80%x1x5

3. kb sn+ohs+sotts press+turkish get up: 3+3+3+3 x 3 sets

4. back extensions: 3 x 10 use weight behind head

5. weight sit ups: use weight behind head x 5-10 x 3 sets.

6. cool down stretch




Comments (0)