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| Thursday September 30 2010 |
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| casey burgener working the pressing sn balance |
thursday before the usaw/crossfit competitIon:
VERY BIG REST DAY
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| Wednesday September 29 2010 |
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| my flag and proud of it! |
wednesday
1. snatch: work up to 80%x1x2
2. cln and jerk: work up to 80% x 2
3. pull ups x 25
4. dbl unders: 50 practice the rhythm.
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| Tuesday September 28 2010 |
Tuesday
1. Snatch. Work up to 85% x1x3
2. Cj- work upmto 85% x1x2
Dbl understand x 75 reps
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| Tuesday September 28 2010 |
Tuesday
1. Snatch. Work up to 85% x1x3
2. Cj- work upmto 85% x1x2
Dbl understand x 75 reps
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| Monday September 27 2010 |
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| ec is tall and she has good position |
monday:
1. snatch: work up to 90% of opener x 1. 85%x1, 80% x 1
2. cln and jerk: work up to 90% of opener x 1. 85%x1, 80% x 1
3. fs: heavy single
4. dbl unders: practice rhythm! get your tech down. see how many you can do with out missing....consistency is the key.
5. abs
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| Sunday September 26 2010 |
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| my buddy!!! |
sunday:
go on a harley ride
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| Saturday September 25 2010 |
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| the hilary clinton run |
saturday:
1. snatch: go to openers for the usaw/crossfit meet
2. cln and jerk: go to openers
amrap: cleans x 5 with 50 kg, 12 pull ups, 24 dbl unders.....1o minutes.
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| Friday September 24 2010 |
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| OMG! |
FRIDAY:
REST DAY!
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| Thursday September 23 2010 |
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| note the bar path of these 2 great lifters |
thursday:
1. snatch: work up to 70%x1, 75%x1, 80%x1, 85%x1, 75%x1, 70%x1
2. cln and jerk: work up to 75%x1, 80%x1x2
3. dbl unders: 110 reps
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| Wednesday September 22 2010 |
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| start them younger! |
wednesday:
1. snatch: work up to 70%x1x5
2. cln and jerk: work up to 70%x1x5
rest day....slow is smooth, smooth is fast!!!
easy relaxing day!
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| Tuesday September 21 2010 |
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| proper rack position for jerk. note the loose hands. |
tuesday:
1. snatch: work up to 85%x1x5
2. cln and jerk: work up to 85%x1x5
3. chins + dbl unders: 6 + 24 x 6 min amrap
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| Monday September 20 2010 |
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| edgar has lost 200 lbs! |
monday:
1. snatch: work up to 75%x1x5
2. cln and jerk: work up to 75%x1x5
3. fs: heavy single
4. dbl unders: 100 dbl unders as fast as possible.
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| Sunday September 19 2010 |
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| much needed rest day |
sunday:
take the well deserved rest day!!
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| Saturday September 18 2010 |
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| range of motion before strength, body wt. before barbell. |
saturday: 2 more wks
1. snatch: work up to 90%x1,
2. cln and jerk: work up to max for the day
3. amrap: 6 cleans + 12 pullups, + 24 dbl unders in 10 min. use 50 kg for cleans.
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| Friday September 17 2010 |
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| this is the real deal! look at this attitude! GET IT! |
FRIDAY:
REST!
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| Thursday September 16 2010 |
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| strong snatch |
thursday:
1. pwr sn+ohs: 1+1 work up to a medium set.
2. pwr cln+ jerk: work up to a medium set.
this is a rest day so do not over do it, back off and rest.
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| Wednesday September 15 2010 |
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| hips above knees, shoulders ahead of bar |
wednesday:
1. snatch: work up to (70%x1, 75%x1, 80%x1, 85%x1, 75%x1, 80%x1, 85%x1, 90%x1, 80%x1x2
2. cln and jerk: work up to (80%x1+2 jerks, 85%x1+2 jerks, 90%x1+1)2
3. fs: heavy single
4. dbl jumps x 100
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| Tuesday September 14 2010 |
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| show me those armpits |
tuesday:
1. snatch: work up to 75%x1x3, 80%x1x3
2. cln and jerk: work up to 75%x1x3, 80%x1x3
get out of the gym and rest.
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| Monday September 13 2010 |
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| this young lady is awesome!! |
monday:
1. snatch: work up to a medium heavy single....i.e. 90% or so. then back down to 85%x1x2, 80%x1x2
2. cln and jerk: work up to a medium heavy single....i.e. 90% or so. then back down to 85%x1x2, 80%x1x2
3. fs: heavy single
4. dbl unders: 100 reps
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| Sunday September 12 2010 |
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| great finish and shrug under bar |
sunday:
harley or bmw day!!
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| Saturday September 11 2010 |
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| elbows high and outside keeps the bar close! |
saturday:
1. snatch: max
2. cj: max
3. met con: amrap, 50 kg x 6 +12 pulls up + 24 dbl unders. 10 minutes. what was your total?? lbs in sn+lbs n cj+ total reps in amrap?
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| Friday September 10 2010 |
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| shrug under the bar |
friday:
go out and ride today!! i am flying rockford, ill for a oly cert
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| Thursday September 9 2010 |
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| get tall and FINISH! |
THURSDAY:
1. muscle snatch: max. no more than 6 reps total after warm up. less is better
2. sn pp+ ohs: max. same idea.
3. sn balance: beat your best sn by 10 kg +.
4. snatch: heavy single. see how high you can go.
5. abs
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| Wednesday September 8 2010 |
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| really finish! |
wednesday:
1. cln and jerk: work up to (65%x2, 70%x1+2, 75%x2+1, 70%x2, 75%x1+2, 80%x2+1, 75%x1, 80%x1, 85%x1)
2. met con: 6 cleans with 50 kg + 12 pull ups +24 dbl unders. get 4 rounds in as fast as you can.
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| Tuesday September 7 2010 |
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| FINISH! |
4 wks from competition. crossfit/usaw comp in colo springs.
tuesday:
1. snatch: work up to (65%x3, 70%x2, 75%x1, 70%x2, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1)
2. sn pull: 100%x2x2
3. fs: work up to heavy single, 90%x1x2, 85%x3x3
4. abs
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| Monday September 6 2010 |
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| finish!! |
monday:
rest day! labor day!!
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| Sunday September 5 2010 |
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| happy faces in vancouver, bc |
sunday:
rest day! ride the harley
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| Saturday September 4 2010 |
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| in the float plane |
saturday:
1. snatch: max
2. cj: max
3. met con: 6 x cleans use 60 kg + 12 chins + 24 dbl unders: amrap 10 min.
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| Friday September 3 2010 |
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| our cruise ship seen from the air |
friday:
rest day
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| Thursday September 2 2010 |
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| view from the float plane |
thursday:
1. front sqt: work up to 85%x3x6
2. back sqt: work up to 70%x3x6
3. chins x 12 + 24 dbl unders x 4 rounds.
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| Wednesday September 1 2010 |
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| float plane landing |
wed
1. barski clean: all performed from the mid thigh 75%x3x3
2. cln deadlifts: work up to 100%+20 kg x3x2 work on that position from floor
3. rack jerk behind neck: take it to a heavy singles only doing singles
4. glute ham back extensions: 3 x 10
5. abs: your choice.
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