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WOD Archive - June 2010

Wednesday June 30 2010
OLD TIME PRESSERS!! bring back the press!
wednesday:

1. front sqt: work up to 78%x3x10 sets
2. back sqt: work up ot 70%x3x5
3. sn pp: 5 x 5 work up in weight ea set
4. chins: 25 total
5. sit ups: 50 total



Comments (1)

Tuesday June 29 2010
split snatch
tuesday:

1. snatch tech: work up to 65%x2x10

2. cln and jerk tech: work up to 65%x2x10

3. back extensions: 3 x 10

4. abs: 50 sit ups



Comments (4)

Monday June 28 2010
proper position for the jerk
monday:

1. back sqt: 78%x3x10 sets

2. front sqt: 78%x3x 5 sets

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

4. chins: 25 total

5. sit ups: 50 total



Comments (0)

Sunday June 27 2010
much needed rest day
sunday:

visiting sisters in so ill. YAHOO!



Comments (1)

Saturday June 26 2010
PULL UNDER!
SATURDAY:

1. snatch: heavy single

2. cln and jerk: heavy single

3. fs: heavy single



Comments (0)

Friday June 25 2010
i luv my flag
friday:

rest day! in so ill. for niece wedding! YAHOO!



Comments (0)

Thursday June 24 2010
finish!
thur

1. clean and jerk tech: work up to 60%x1, 65%x1, 70%x1, 75%x1, 70%x1, 65%x1, 60%x1

2.snatch: work up to 70%x1x5

3. good morningss: 3 x 10

4. abs: 50 sit ups



Comments (14)

Wednesday June 23 2010
pockets!
Wednesday June 16 2010

wednesday:

1. front sqt: work up to 75%x3x10 sets
2. back sqt: work up ot 75%x3x5
3. sn pp: 5 x 5 work up in weight ea set
4. chins: 25 total
5. sit ups: 50 total



Comments (0)

Tuesday June 22 2010
start pos
tuesday:

1. snatch tech: work up to 60%x1, 65%x1, 70%x1, 75%x1, 70%x1, 65%x1, 60%x1

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

3. back extensions: 3 x 10

4. abs: 50 sit ups



Comments (0)

Monday June 21 2010
perfect jerk pos
monday:

1. back sqt: 75%x3x10 sets

2. front sqt: 75%x3x 5 sets

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

4. chins: 25 total

5. sit ups: 50 total



Comments (0)

Sunday June 20 2010
beauiful yosemite
sunday:

rest day---riding day!



Comments (0)

Saturday June 19 2010
one shrugs under the bar!
easy saturday

1. snatch: work up to a medium single....not heavy

2. cln and jerk: work up to a light to medium single---not heavy

3. abs---any exercise you want.



Comments (0)

Friday June 18 2010
don\'t forget to stretch
friday:

on our way to little canada, mn for a crossfit oly cert!

rest day--have a stretchful day!!



Comments (0)

Thursday June 17 2010
just north of grand junction, co. beautiful area
thursday

1. snatch tech: work up to 60%x2x5

2. cln and jerk tech: work up to 60%x2x5

3. good mornings: 3 x 10

4. abs: 50 sit ups



Comments (0)

Wednesday June 16 2010
beautiful montana
wednesday:

1. front sqt: work up to 70%x3x10 sets
2. back sqt: work up ot 70%x3x5
3. sn pp: 5 x 5 work up in weight ea set
4. chins: 25 total
5. sit ups: 50 total



Comments (7)

Tuesday June 15 2010
much improved lifter from montana-tyson.
tuesday:

1. snatch tech: work up to 70%x1x5

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

3. back extensions: 3 x 10

4. abs: 50 sit ups



Comments (0)

Monday June 14 2010
our rides in colo.
new cycle starting today.

monday:

1. back sqt: 70%x3x10 sets

2. front sqt: 70%x3x 5 sets

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

4. chins: 25 total

5. sit ups: 50 total



Comments (3)

Sunday June 13 2010
we are in reptile country!!
sunday:

harley ride! or bmw, or honda or anything!! just ride!



Comments (0)

Saturday June 12 2010
respect the flag! i love this flag!
saturday:

good luck competitors at nationals.

1. snatch: max for day

2. cln and jerk: max for day

3. fs: heavy single



Comments (14)

Friday June 11 2010
the montains of ennis, mt
have a great rest day! i am on my way to montrose, co for a oly cert at crossfit agoge!

YAHOO. YOU RIDE FOR THE DAY!



Comments (0)

Thursday June 10 2010
finish and pull under
wednesday

1. snatch: work up to 75%x1x3, 80%x1x3

2. cln and jerk: work up ot 75%x1, 80%x1, 70%x1, 75%x1, 80%x1

3. abs



Comments (0)

Tuesday June 8 2010
another view of pockets. stay over bar!
tuesday

1. snatch: work up to a heavy single. 90%x1, 85%x1x3

2. cj: same as snatch

3. fs: heavy single

4. abs



Comments (0)

Monday June 7 2010
pockets
monday:

1. snatch: work up to 80%x1x5

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

3. abs

4. work low back. your choice.



Comments (16)

Sunday June 6 2010
at mikes gym
sunday:

rest day---go for a harley ride



Comments (2)

Saturday June 5 2010
proud coach!!
saturday:

1. snatch: max for day

2. cln and jerk: max for day

3. fs: heavy single



Comments (1)

Friday June 4 2010
MY COACH!
FRIDAY:

rest day---day we leave for montana on the harleys



Comments (0)

Thursday June 3 2010
proud coach here of this young lady--graduating from naval academy and now a marine
thursday

1. muscle snatch: max
2. sn pp+ohs: max
3. sn balance: max
4. snatch: work up to a heavy single
5. back ext. 3 x 10



Comments (0)

Wednesday June 2 2010
old men domers!
wednesday:

1. snatch: work up to 80%x1x5

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

3. abs



Comments (1)

Tuesday June 1 2010
GOD, COUNTRY, NOTRE DAME
tuesday:

1. snatch: work up to max for day. 90% of that max x 1, 85%x1x3

2. cln and jerk: same as snatch

3. fs: heavy single

4. abs



Comments (0)