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Comments (0) Saturday June 25 2011 pulling the body down and around the bar even on the split snatch. saturday: 1. snatch: work up to 80%x1x5 2. cj: work up to 80%x1x5 Comments (0) Friday June 24 2011 the flag flies friday: rest day! Comments (0) Thursday June 23 2011 great looking jerk by james thursday: 1. clean and jerk: work up to 60% x 1 on the minute for 10 minutes 2. weighted sit ups x 100 3. kipping pull ups x 50 Comments (0) Wednesday June 22 2011 proper starting position wednesday 1. front sqt:: 6 sets of 2 reps with 88% 2. box jumps: after each set of front squats do a set of box jumps x 5 reps. 3. clean pull: 100%x2x2 4. cln halting deadlifts: bring bar to mid thigh and pause. on 3rd rep explode up with vertical hips. choose your weight carefully....do 3 sets of 3. 5. pp: 5, 4, 3, 2. 6. weighted sit ups x 100 reps Comments (3) Tuesday June 21 2011 general physical skills tuesday: tech day 1. snatch: work up to 60%x1 on the minute for 10 min. 2. strick pull ups x 25 total 3. weighted sit ups x 100 Comments (0) Monday June 20 2011 proper rack position. even for geezers monday: 1. back sqt:: 10 sets of 3 reps with 85% 2. snatch deadlif 100%x3 +10 kg x 3. 3. sn pp: 5, 4, 3, 2, 1 4. weighted sit ups x 100 reps 5. reverse back extensions: use weight if you can: 3 x 10 Comments (103) Sunday June 19 2011 my life!!! YAHOO! sunday: rest day! today i leave for italy and a cert in padova next weekend!! WOW!! Comments (19) Saturday June 18 2011 erin works flexibility saturday 1. snatch: work up to a medium single 2. cj: work up to a medium single 3. weighted abs: 100 reps Comments (0) Friday June 17 2011 ennis montana! friday: rest day! Comments (0) Thursday June 16 2011 casey b==heavy snatch thursday 1. cln and jerk: (75%x1, 80%x1, 85%x1)3 waves 2. snatch balance: work up to heavy single. 3. box jumps: 25 total 4. dead hang chins: 25 5. weighted sit ups: 100 Comments (0) Wednesday June 15 2011 baseball athletes work xfit! wednesday 1. front sqt:: 6 sets of 2 reps with 85% 2. box jumps: after each set of front squats do a set of box jumps x 5 reps. 3. clean pull: 95%x3, 100%x2 4. cln halting deadlifts: bring bar to mid thigh and pause. on 3rd rep explode up with vertical hips. choose your weight carefully....do 3 sets of 3. 5. pp: 5, 4, 3, 3, 3 6. weighted sit ups x 100 reps Comments (5) Tuesday June 14 2011 annie practices the jerk tuesday: 1. snatch: wave training for speed and technique: work up to 65%x3, 70%x2, 75%x1, 70%x3, 75%x2, 80%x1, 75%x3, 80%x2, 85%x1 2. cln and jerk: work up to 80%x1x3 3. weighted sit ups: 100 4. strict chin ups: 25 Comments (3) Monday June 13 2011 a champion! monday: 1. back sqt:: 10 sets of 3 reps with 83% 2. snatch pull: 95%x3x3 3. sn pp: 5, 4, 3, 3, 3 4. weighted sit ups x 100 reps 5. reverse back extensions: use weight if you can: 3 x 10 Comments (0) Sunday June 12 2011 another beautiful sunset at mikes gym sunday: ride the harley or bmw day!! Comments (0) Saturday June 11 2011 improvise, adapt, overcome! saturday: 1. snatch: work up to 80%x1x5 2. cln and jerk: work up to 80%x1x5 3. fs: heavy single Comments (0) Friday June 10 2011 sunset at mikes gym friday: take a day off Comments (0) Thursday June 9 2011 the lift off! thursday 1. snatch: (70%x1, 75%x1, 80%x1)3 waves 2. cln and jerk: (70%x1, 75%x1, 80%x1)3 waves 3. box jumps: 25 total 4. dead hang chins: 25 5. weighted sit ups: 100 Comments (0) Wednesday June 8 2011 our warriors! wednesday 1. front sqt:: 10 sets of 3 reps with 80% 2. clean pull: 95%x3x2 3. cln deadlifts: 100% +5 kg x 3x2 4. pp: 5, 4, 3, 3, 3 5. weighted sit ups x 100 reps Comments (3) Tuesday June 7 2011 crossfit relentless tuesday: 1. snatch: wave training for speed and technique: work up to 60%x3, 65%x2, 70%x1, 65%x3, 70%x2, 75%x1, 70%x3, 75%x2, 80%x1 2. cln and jerk: same as snatch 3. weighted sit ups: 100 4. strict chin ups: 25 Comments (0) Monday June 6 2011 pulling under the bar with elbows high and out keeps bar close monday: 1. back sqt:: 10 sets of 3 reps with 80% 2. snatch pull: 95%x3x2 3. sn deadlifts: 100%x3, +5 kg x 3 4. sn pp: 5, 4, 3, 3, 3 5. weighted sit ups x 100 reps Comments (0) Sunday June 5 2011 chalk the feet to work on the 1st fundamental of teaching: stance! sunday: rest day! harley day!! Comments (81) Saturday June 4 2011 boss hoss snatching a tree! saturday: 1. snatch: work up to about 80%x1x3 2. cln and jerk: same as snatch. 3. fs: heavy single Comments (4) Friday June 3 2011 proper starting position friday: rest day Comments (0) Thursday June 2 2011 this is a great finish! thursday 1. front sqt:: 10 sets of 3 reps with 70% 2. clean pull: 90%x3, 95%x3 3. cln deadlifts: 100%x3, +5 kg x 3 4. pp: 5, 4, 3, 3, 3 5. weighted push ups x 100 reps Comments (48) Wednesday June 1 2011 back foot hits first! wednesday: 1. snatch technique: work up to 60%x2x5 2. cln and jerk technique: work up to 60%x2+2 x 5 sets in these workouts i want speed and technique emphasized!! Comments (5)
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