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WOD Archive - August 2011

Wednesday August 31 2011
working the start
wednesday:

1. snatch on the minute: 65%x1x5 on the minute, 70%x1x5, on the minute. 75%x1x5 on the minute. then 80%x1x3 take as much time as you need.

2. cln and jerk: work up to 75%x1x5.

3. chins: 50 total

4. good mornings: 3 x 5 you decide the wt.



Comments (1)

Tuesday August 30 2011
big clean
tuesday:

1. snatch: work up to 85%x1x5

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

3. fs: work up to a heavy single, then 90% of that single x 1 x 2, 85%x3x3

4. abs--your choice.



Comments (3)

Monday August 29 2011
big snatch
monday:

1. snatch: work up to 80%x1x5

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

3. chins: 25

4. abs: 100 reps



Comments (1)

Sunday August 28 2011
beautiful perth!!
sunday:

rest day!!



Comments (1)

Saturday August 27 2011
box jumps for power
saturday:

1. snatch: work up to 90%x1, 85%x1, 80%x2x3

2. cj: work up to 90%x1, 85%x1, 80%x1x3

3. abs



Comments (1)

Friday August 26 2011
boss hoss in sydney!!
friday:

rest day



Comments (1)

Thursday August 25 2011
staying over the bar!
thursday:

1. pwr clean + pj + jerk: 1 +1 + 1 x 5 sets, you chose the weight.

2. fs: heavy single.

3. abs



Comments (10)

Wednesday August 24 2011
working range of motion
wednesday:

1. muscle snatch: max for day

2. sn pp+ohs: max for day

3. sn balance: max for day

4. snatch: work up to a heavy single

4. abs: your choice

5. glute ham back extension: 3 x 10



Comments (10)

Tuesday August 23 2011
check back angle
tuesday:

1. barski cleans: all from mid thigh: work up to 75% x 3 x 5 sets.

2. cln pulls: work up to 90%x2, 95%x2, 100%x2

3. pp: 5, 4, 3,

4. bs: heavy single

5. abs: your call



Comments (2)

Monday August 22 2011
speed under bar. check chalk!
monday:

1. barski snatches: no straps used all from mid thigh: work up to 75% x 3 x 5 sets.

2. sn pulls: work up to 90%x2, 95%x2, 100%x2

3. sn pp: 5, 4, 3,

4. fs: heavy single

5. abs: your call



Comments (2)

Sunday August 21 2011
more of the patch
sunday:

rest day!



Comments (1)

Saturday August 20 2011
the patch at rbv. we want these in xfit box\'s
saturday:

1. snatch: max for day

2. cj: max for day



Comments (1)

Friday August 19 2011
old guys rule
friday:

rest day



Comments (18)

Thursday August 18 2011
split clean old school
thursday:

1. fs: work up to a heavy single. 90% of that single x 1 x 3, 80% x2x3

2. abs: 100 sit ups

3. chins: 50 total reps



Comments (17)

Wednesday August 17 2011
training partners when at notre dame
wednesday:

1. 2 pos cleans+jerk: work up to 80% x 2 + 1 x 5 sets.

2. clean pulls: work up to 100%x3x2

3. clean deadlifts: work up to 100% +10 kg x 3 x2

4. glute ham back extension: 3 x 10

5. abs: 100 sit ups



Comments (3)

Tuesday August 16 2011
a very young lifter from rbvhs
tuesday:

1. back sqt: work up to a heavy single then take 90% of that single x 3, then 85% of that heavy single x 3 x 3

2. fs: work up to a heavy single, then 80%x3x5

3. back: good mornings x 5 (done explosively) you choose the weight.

4. abs: 100 weighted sit ups.



Comments (1)

Monday August 15 2011
sage in her first meet
monday:

1. 2 pos snatch: work up to 80%x2 (floor, mid-thigh) x 5 sets
2. sn pulls: 100%x3x2
3. snatch deadlift for position: 100%+10 kg x3x2
4. sn pp: 5, 4, 3, 3
5. abs: your choice



Comments (27)

Sunday August 14 2011
outdoor sleeping area at mikes gym!
sunday:

rest day! last day at oly cert in so lake tahoe.



Comments (0)

Saturday August 13 2011
working range of motion b\'4 strength!
saturday:

1. snatch: work up to a med heavy single. then 90% of that single x 1 x 3

2. cj: work up to a med heavy single. then 90% of that single x 1 x 3

3. fs: heavy single

4. sit ups: 100 reps



Comments (20)

Friday August 12 2011
beautiful day in paradise
friday:

on my way to so lake tahoe and a xfit olympic training course.



Comments (0)

Thursday August 11 2011
using the energy of the bar
thursday:

1. front sqt: work up to a heavy single then take 90% of that single x 2, then 85% of that heavy single x 3 x 3

2. bs: work up to a heavy single, then 80%x3x5

3. back: good mornings x 5 x 3 sets

4. abs: 100 weighted sit ups.



Comments (1)

Wednesday August 10 2011
study to get better
wednesday:

1. 3 pos clean: work up to 70%x3 (floor, mid-thing, high hang) x 5 sets
2. cln pulls: 95%x3x2
3. cln deadlift for position: 100%x3x2
4. rack jerks behind neck: heavy single
5. abs: your choice



Comments (16)

Tuesday August 9 2011
pulling down and around bar! hard core!
tuesday:

1. back sqt: work up to a heavy single then take 90% of that single x 2, then 85% of that heavy single x 3 x 3

2. fs: work up to a heavy single, then 80%x3x5

3. back: good mornings x 5 (done explosively) you choose the weight.

4. abs: 100 weighted sit ups.



Comments (1)

Monday August 8 2011
staying back
monday:

1. 3 pos snatch: work up to 70%x3 (floor, mid-thing, high hang) x 5 sets
2. sn pulls: 95%x3x2
3. snatch deadlift for position: 100%+5 kg x3x2
4. sn pp: 5, 4, 3, 3
5. abs: your choice



Comments (1)

Sunday August 7 2011
beautiful day
sunday:

rest day!

harley ride!



Comments (4)

Saturday August 6 2011
grip width bar placement
saturday:

1. snatch: max
2. cj: max



Comments (13)

Friday August 5 2011
oly cert at usd
friday:

rest day



Comments (8)

Thursday August 4 2011
amazing people!!
thursday

1. clean and jerk: work up to (70%x2, 75%x1, 80%x1)3 rounds these are waves or complexes as some coaches call them. work to 80% then back down to 70% and back up again.

rest 15 min

2. clean shrugs: take off rack. 100%x5, 110%x5, 120%x5x2

3. back sqt: work up to 80%x4x5

4. rdl's or good mornings x 10 x 3 sets.



Comments (8)

Wednesday August 3 2011
coaching positions
wednesday:

1. snatch: work up to 85%x1x5

2. sn pulls: 90%x3, 95%x2

3. fs: work up to heavy single, then 90% of that single x 1, then 85% of that single x 3 x3

4. abs



Comments (1)

Tuesday August 2 2011
xfit games
tuesday:

1. snatch: work up to 80%x1x5

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

3. good mornings: 3 x 5 reps. you choose the weight.



Comments (6)

Monday August 1 2011
crowd at xfit games
monday:

1. snatch: work up to 85%x1x5

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

3. fs: work up to 90%x1, 85%x3x3

4. weight sit ups x 50 reps.




Comments (1)