|
| Monday February 28 2011 |
 |
| no griping the bar and ripping it off the floor |
monday:
1. pwr snatch+2 mid thigh snatches: work up to 80% of best pwr snatch and do 5 sets.
2. sn deadlift: work up to 100%x3, +10 kg x 3, + 10 kg x 2
3. sn pp: 5, 4, 3, 2,
4. fs: heavy single. 90% of that single x 1 x3.
5. abs
|
|
| Sunday February 27 2011 |
 |
| teaching the proper rack using db |
sunday:
ride the harley day!!
|
|
| Saturday February 26 2011 |
 |
| here are 2 great coaches and people |
saturday:
1. snatch: heavy single
2. cj: heavy single
3. fs: heavy single
|
|
| Friday February 25 2011 |
 |
| HONOR OUR TROOPS |
rest day!!
remember this: "problems can become opportunities when the right people come together!!" robt redford
|
|
| Thursday February 24 2011 |
 |
| rope jump drill |
thursday:
1. muscle snatch: max
2. sn pp+ohs: max
3. sn balance: max
4. snatch: can you get a record or close to it.
|
|
| Wednesday February 23 2011 |
 |
| teaching footwork on the jerk |
wednesday:
1. snatch: work up to 80%x2, 85%x2, 2, 1
2. pc+hng clean+clean: that is 3 cleans 1+1+1. work up to 75%, then 80% for 3 sets.
3. back sqt: 80%x5 x 4 sets.
4. box jumps: 25 total
5. chins: 15
|
|
| Tuesday February 22 2011 |
 |
| oly coaches at xfit ranier |
tuesday:
1. cleans: work up to 80%x3x2, 85%x2x3
2. rack jerks bnk: work up to 80%x3x2, 85%x2x3
3. clean pulls: work up to 100%x3x3
4. rdl: 3 x 10 choose the weight wisely.
5. chins: 25 total
6. sit ups" 50 total.
|
|
| Monday February 21 2011 |
Monday
1. Pwr sn+snatch=2 reps. Wrk up to 80% of best pwr sn x 5 sets
2. Sn pull: 90% x 3, 95% x3, 100% x3
3. Fs: heavy single
4. Abs
|
|
| Monday February 21 2011 |
Monday
1. Pwr sn+snatch=2 reps. Wrk up to 80% of best pwr sn x 5 sets
2. Sn pull: 90% x 3, 95% x3, 100% x3
3. Fs: heavy single
4. Abs
|
|
| Sunday February 20 2011 |
 |
| sunset at mikes gym |
sunday:
rest day!! enjoy the day!
|
|
| Saturday February 19 2011 |
 |
| checking pockets |
saturday:
1. snatch: 75%x2, 80%x1, 85%x1, 80%x1, 85%x1x2
2. cln and jerk: 75%x2, 80%x1, 85%x1, 80%x1, 85%x1x2
3. fs: heavy single
4. good mornings: 4 x 5
5. hanging leg raise: 3 x 10
|
|
| Friday February 18 2011 |
 |
| ky wants us to do a geezer workout! |
friday:
rest day! on my way to boston!!
|
|
| Thursday February 17 2011 |
 |
| check this mountain man pull up station |
thursday:
1. muscle snatch: max
2. sn pp+ohs: max
3. sn balance: max
4. snatch: heavy single
|
|
| Wednesday February 16 2011 |
 |
| my kind of box! |
wednesday:
1. snatch: 80%x1x3, 85%x1x3
2. 2 cln pulls + 2 cleans: 75%x4x2, 80%x4x3.
3. back sqt: 80%x3x7.
4. abs
|
|
| Tuesday February 15 2011 |
 |
| checking that back angle |
tuesday:
1. 2 pos cleans: work up to 80%x2x2, 85%x2x3
2. rack jerks: 80%x2x2, 85%x2x3
3. clean pulls: 100%x3x2, +5 kg x 3x3
4. rdl: 5 x 5 you select wt.
5. box jumps: 25 total
|
|
| Monday February 14 2011 |
 |
| WORKING POSITIONS! |
monday: HAPPY VALENTINES DAY!!
1. 2 snatch pulls + 2 snatches: work up to 73% x 4x2, 78%x4x3. work the positions from mid thigh
2. sn balance 80%x3x2, 85%x3x3 (work speed under bar)
3. back sqt: work up to 85%x3x5
4. clean shrugs off blocks: work up to 100%+25 kb x 5 x 3
5. back ext: 3 x 10
6. abs: your choice
|
|
| Sunday February 13 2011 |
 |
| we now have 3 more owlets!! |
sunday: finishing up day 2 of the crossfit oly cert at xfit ranier!!!
rest day!!!
|
|
| Saturday February 12 2011 |
 |
| matt m makes a good lift |
saturday:
1. snatch: max for day
2. cj: max for day
3. fs: heavy single
|
|
| Friday February 11 2011 |
 |
| now this IS WHAT I AM TALKING ABOUT!! |
friday:
rest day! refresh! recovery!
|
|
| Thursday February 10 2011 |
 |
| nice starting position |
thursday:
1. muscle snatch: max
2. sn pp+ohs: max
3. sn balance: max
4. snatch: 5 x 1 going to a heavy single.
|
|
| Wednesday February 9 2011 |
 |
| xfit invictus |
wednesday:
1 snatch+sn pulls: work up to 75% x 2 snatches + 3 sn pulls. x 2 sets. then up to 80% x 2 snatches + 3 sn pulls x 3 sets.
2. pwr cln+ hang cln+ cln: work up to 70%x3x2, 75%x3x3.
3. back sqt: work up to 75%x3x6.
4. box jumps: 15 total
5. chins: 30 total.
|
|
| Tuesday February 8 2011 |
 |
| kristen cleaver gets first! what a great athlete! |
tuesday:
1. 3 pos cleans: work up to 75%x3x2, 80%x3x3
2. rack jerks: 75%x2x2, 80%x2x3
3. clean pulls: 90%x3x2, 100%x3x3
4. rdl: 5 sets x 7 reps. you decide the wt.
5. box jumps: 15 total
|
|
| Monday February 7 2011 |
 |
| at xfit invictus oly meet |
monday:
1. pwr sn+hang snatch+snatch: work up to 70%x3, 75%x3x3, 70%x3
2. sn balance: 75%x1, 80%x1, 85%x1, 90%x1 this is of your best snatch. set the record for sn balance.
3. back sqt: work up to 80%x3x5
4. cln shrugs: 100%x5, +10 kg x5, +20 kg x 5
5. chins: 25
6. back ext x 10 x 3 sets.
|
|
| Sunday February 6 2011 |
 |
| note the difference in heel elevation to promote balance |
sunday:
super bowl sunday!!! roads will be clear!!! i'm riding my harley!!
|
|
| Saturday February 5 2011 |
 |
| notice the variation in bar path |
saturday:
1. snatch: heavy single
2. cln and jerk: heavy single
3. back and abs
|
|
| Friday February 4 2011 |
 |
| 2 great ones: russ knipp, bob berdnarski |
friday:
rest day
|
|
| Thursday February 3 2011 |
 |
| proper rack position before the jerk |
thursday:
1. back sqt: 75%x3x10
2. front sqt: 78%x3x5
3. push press: 5, 4, 3, 2, 2,
4. glute ham sit ups: 3 x 10
|
|
| Wednesday February 2 2011 |
 |
| i cannot wait to go to montana!! |
wednesday:
1. 3 pos cleans: work up to 70%x3x2, 75%x3x4
2. rack jerks: work up to 70%x3x2, 75%x3x3
3. clean pulls: work up to 90%x3x2
4. rdl: you select the weight x 5 reps x 3 sets
5. hanging leg raise: 50 reps total
|
|
| Tuesday February 1 2011 |
 |
| mikes gym\'s attitude! |
tuesday:
1. fs: work up to 75%x3x10 sets
2. bs: work up to 75%x3x5 sets.
3. chins: 20 total
4. mobility exercises
|
|
