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Comments (24) Thursday December 29 2011 pushing bolders on xmas ever in la thursday: 1. clean: work on position. bring bar to 1" above knee (take off position) and pause 2 sec. lower wt to floor and repeat. on 3rd rep, pause and explode...performing a clean pull. 5 sets working up to heavier sets but no more than 100% of best clean!! 2. cln and jerk: after working exercise 1!! work up to 60% x 1 cln and 1 jerk. do 6 sets working on speed and tech!! 3. box jumps: 25 total 4. 100 reps of any ab work that you want. Comments (2) Wednesday December 28 2011 fixing show me your armpits wednesday: 1. back sets: work up to 88% x 2 x 5 2. fs: work up to 75%x3x4 3. dead hang chins x 25 4. 100 sit ups Comments (20) Tuesday December 27 2011 geezer style 2 Tuesday: continue for 1 more week. 1. snatch: technique. work up to about 45-50% and do doubles... focusing on speed and technique. work full lifts. 6-7 working sets of light weight. 2. sn pulls: take bar to the take off position (1" above knees) and pause. hold 2 sec...lower bar to floor and repeat. on 3rd rep, pause, then explode without snatching...a sn pull is all you need. focus on finishing!! work up to about 80-85% of your best snatch!! goal here is to work position! 3. good mornings: 3 x 5 reps....focus on staying back. work that posterior chain! 4. weighted sit ups x 50. Comments (3) Monday December 26 2011 geezer style! MONDAY: possibly the last week of this cycle. maybe 1 more. 1. front sqt: work up to 88% x 2 x 5sets. 2. back set: work up to 75% x 3 x 4 sets. 3. pp: 5, 3, 1, 3, 5 4. weighted sit ups x 100 reps Comments (74) Sunday December 25 2011 who can do this!!?? sunday: MERRY XMAS!!! SANTA IS LEGIT!!! Comments (8) Saturday December 24 2011 take off position saturday (xmas eve) 1. snatch: max for day 2. cln and jerk: max for the day 3. fs: heavy single Comments (9) Friday December 23 2011 i miss my girl!! friday: rest day!! Comments (2) Thursday December 22 2011 pressing snatch balance Thursday: 1. clean: work on position. bring bar to 1" above knee (take off position) and pause 2 sec. lower wt to floor and repeat. on 3rd rep, pause and explode...performing a clean pull. 5 sets working up to heavier sets but no more than 100% of best clean!! 2. cln and jerk: after working exercise 1!! work up to 60% x 1 cln and 1 jerk. do 6 sets working on speed and tech!! 3. box jumps: 25 total 4. 100 reps of any ab work that you want. Comments (2) Wednesday December 21 2011 checking the feet!! wednesday: 1. back sqt: work up to 85% x 3 x 6 sets. 2. front set: work up to 75% x 3 x 4 sets 3. hanging leg raises: 50 reps 4. glute ham back extensions: 3 x 10 reps Comments (2) Tuesday December 20 2011 ankle, knee, hip flex is legit!! Tuesday: continue for 1 more week. 1. snatch: technique. work up to about 45-50% and do doubles... focusing on speed and technique. work full lifts. 6-7 working sets of light weight. 2. sn pulls: take bar to the take off position (1" above knees) and pause. hold 2 sec...lower bar to floor and repeat. on 3rd rep, pause, then explode without snatching...a sn pull is all you need. focus on finishing!! work up to about 80-85% of your best snatch!! goal here is to work position! 3. good mornings: 3 x 5 reps....focus on staying back. work that posterior chain! 4. weighted sit ups x 50. Comments (13) Monday December 19 2011 new zealand!! MONDAY: 1. front sqt: work up to 85% x 3 x 7sets. 2. back set: work up to 75% x 3 x 4 sets. 3. pp: 5, 3, 1, 3, 5 4. weighted sit ups x 100 reps Comments (15) Sunday December 18 2011 boss hoss and i cannot wait to have grandkids...as long as they are like BROOKLYN!! SUNDAY: rest day Comments (1) Saturday December 17 2011 crossfit melbourne saturday: 1. snatch: work to a heavy single. meet conditions. 2. clean and jerk: work to a heavy single. meet conditions. Comments (2) Friday December 16 2011 crossfit melbourne friday: rest day! Comments (3) Thursday December 15 2011 melbourne australia Thursday: 1. clean: work on position. bring bar to 1" above knee (take off position) and pause 2 sec. lower wt to floor and repeat. on 3rd rep, pause and explode...performing a clean pull. 5 sets working up to heavier sets but no more than 100% of best clean!! 2. cln and jerk: after working exercise 1!! work up to 60% x 1 cln and 1 jerk. do 6 sets working on speed and tech!! 3. box jumps: 25 total 4. 100 reps of any ab work that you want. Comments (10) Wednesday December 14 2011 many gave some, but some gave all!!! wednesday: 1. back sqt: work up to 83% x 3 x 10 sets. 2. front set: work up to 75% x 3 x 4 sets 3. hanging leg raises: 50 reps 4. glute ham back extensions: 3 x 10 reps Comments (10) Tuesday December 13 2011 shrine of rememberance tuesday: we will continue working on this stuff for another 2 wks. its all about positioning of the bar in order to explode! we want to work the positions!!! 1. snatch: technique. work up to about 45-50% and do doubles... focusing on speed and technique. work full lifts. 6-7 working sets of light weight. 2. sn pulls: take bar to the take off position (1" above knees) and pause. hold 2 sec...lower bar to floor and repeat. on 3rd rep, pause, then explode without snatching...a sn pull is all you need. focus on finishing!! work up to about 80-85% of your best snatch!! goal here is to work position! 3. good mornings: 3 x 5 reps....focus on staying back. work that posterior chain! 4. weighted sit ups x 50. Comments (1) Monday December 12 2011 from melbourne australia MONDAY: 1. front sqt: work up to 83% x 3 x 10 sets. 2. back set: work up to 83% x 3 x 4 sets. 3. pp: 5, 3, 1, 3, 5 4. weighted sit ups x 100 reps Comments (2) Sunday December 11 2011 geezers rock!! sunday: rest day! ride the bikes!! spend time with family!! Comments (9) Saturday December 10 2011 beautiful sunset and colors at mikes gym! saturday: 1. snatch: max for day 2. cln and jerk: max for the day. Comments (22) Friday December 9 2011 i love this saying! friday: rest day! Comments (2) Thursday December 8 2011 coaching that position of take off!! thursday: 1. clean: work on position. bring bar to 1" above knee (take off position) and pause 2 sec. lower wt to floor and repeat. on 3rd rep, pause and explode...performing a clean pull. 5 sets working up to heavier sets but no more than 100% of best clean!! 2. cln and jerk: after working exercise 1!! work up to 60% x 1 cln and 1 jerk. do 6 sets working on speed and tech!! 3. box jumps: 25 total 4. 100 reps of any ab work that you want. Comments (0) Wednesday December 7 2011 support our troops! wednesday: 1. back sqt: work up to 80% x 3 x 10 sets. 2. front set: work up to 70% x 3 x 4 sets 3. hanging leg raises: 50 reps 4. glute ham back extensions: 3 x 10 reps Comments (9) Tuesday December 6 2011 start accelerating the bar!! tuesday: 1. snatch: technique. work up to about 45-50% and do doubles... focusing on speed and technique. work full lifts. 6-7 working sets of light weight. 2. sn pulls: take bar to the take off position (1" above knees) and pause. hold 2 sec...lower bar to floor and repeat. on 3rd rep, pause, then explode without snatching...a sn pull is all you need. focus on finishing!! work up to about 80-85% of your best snatch!! goal here is to work position! 3. good mornings: 3 x 5 reps....focus on staying back. work that posterior chain! 4. weighted sit ups x 50. Comments (2) Monday December 5 2011 YUP, YUP, YUP!! MONDAY: 1. front sqt: work up to 80% x 3 x 10 sets. 2. back set: work up to 80% x 3 x 4 sets. 3. pp: 5, 3, 1, 3, 5 4. weighted sit ups x 100 reps Comments (2) Sunday December 4 2011 my buddy!! only one left!! sunday: rest day!! last day of the crossfit oly course in melbourne australia. Comments (1) Saturday December 3 2011 poor man\'s dart fish to track bar path! saturday: 1. snatch: work to a heavy single 2. cln and jerk: work to a heavy single note: we are on a strength cycle so do not expect much.....HOWEVER...I have seen new records after working the legs so much!!! be ready!! Comments (18) Friday December 2 2011 morning view! friday: rest day Comments (12) Thursday December 1 2011 my coach at notre dame! a real man!! thursday: 1. snatch: technique. work up to about 45-50% and do doubles... focusing on speed and technique. work full lifts. 6-7 working sets of light weight. 2. cln and jerk: work up to about 45-50% and do doubles... focusing on speed and technique. work full lifts. concentrate of straight dip and straight drive. 6-7 working sets of light weight. Comments (2)
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