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CLEAN AND JERK: work up to 85%x1, 80%x1x2, 75%x1x2 2. clean deadlifts: work up to 100%x3x2 3. chins: 25 4. abs-100 Comments (8) Tuesday March 29 2011 the burgener barrow at the geezer workout tuesday: 1. fs: work up to 80%x3x10 sets 2. bs: work up to 75%x3 x 5 sets. 3. abs 4. chins: 25 Comments (15) Monday March 28 2011 shrug your body down and around bar monday: 1. snatch: work up to 85%x1, 80%x1x2, 75%x1x2 2. sn deadlifts: work up to 100%x3x2 3. sn pp: 5, 5, 5, 5 4. chins: 25 5. abs Comments (31) Sunday March 27 2011 love this bar position sunday: harley day! last day in naples fla!!! Comments (21) Saturday March 26 2011 coach me coach! saturday: 1. snatch: max for day 2. cj: max for day 3. fs: heavy single Comments (9) Friday March 25 2011 the rogue rack!! friday: rest day Comments (9) Thursday March 24 2011 coach me coach! thursday: 1. bs: work up to 78%x3x10 sets 2. fs: work up to 73%x3 x 5 sets. 3. abs 4. chins: 25 Comments (6) Wednesday March 23 2011 coach casey coach!!! wednesday: 1. pwr clean+hang clean+ clean: work up to 80% of best pwr clean then do 6 more sets. that is 1 pwr clean+1 hang clean +1 clean....3 reps = 1 set. 2. rack jerks behind neck: max for the day 3. clean deadlifts: 100%x3, +10 kg x 3 4. chins: 25 5. low back: your choice of 3 sets and 5-10 reps. 6. abs Comments (30) Tuesday March 22 2011 this is amie adjusting the bar out of the front sqt. note the elevation of the bar coming out of the clean. tuesday: 1. fs: work up to 78%x3x10 sets 2. bs: work up to 73%x3 x 5 sets. 3. abs 4. chins: 25 Comments (7) Monday March 21 2011 this young lady is hosting 3 eggs! MONDAY: 1. PWR SNATCH+ HANG SNATCH+ SNATCH: this accumulates 3 reps in this one set. i want you to work up to 75% of best pwr snatch then hit the hang snatch and finally the snatch for 6 total sets. 2. sn pulls: work up to 95%x3, 100%x2x2 3. sn pp: 3, 3, 3, 4.good mornings: 3 x 6 you select the weight 5. chins: 25 total Comments (6) Sunday March 20 2011 my name is???? lifter!!!! sunday: harley day! Comments (9) Saturday March 19 2011 go get em girl!! saturday: a different load today 1. pwr snatch: max, then a heavy snatch. 2. pwr cln+jerk: max pwr clean, then a heavy clean and jerk. heavy does not mean max!! 3. fs: heavy single Comments (4) Friday March 18 2011 plant a garden day! friday: rest day other than planting that garden!! Comments (1) Thursday March 17 2011 AIRBORNE!! THURSDAY: 1. back sqt: 75%x3x10 sets 2. fs: 70%x3x5 sets. Comments (1) Wednesday March 16 2011 strong finish by a 14 yr old wednesday: 1. pwr clean+clean: work up to max pwr clean (parallel and above) with the clean. then do 5 more sets of cleans only x 2 reps. 2. rack jerks behind neck: max for the day 3. clean pulls: work up to 20 kg more than you power cleaned and cleaned x 3 x 3 sets. 4. chins: 25 5. low back: your choice of 3 sets and 5-10 reps. 6. abs Comments (2) Tuesday March 15 2011 amanda sandoval! tuesday: 1. fs: work up to 75%x3x10 sets 2. bs: work up to 70%x3 x 5 sets. 3. abs 4. chins: 25 Comments (1) Monday March 14 2011 this 14 yr old will be great! MONDAY: 1. PWR SNATCH+ SNATCH: work up to a max pwr snatch and when you fail with that weight continue on snatching for 3 sets. so you would pwr snatch+snatch. when the pwr snatch is no longer a pwr snatch continue on snatching with that weight for 3 more set. 2. sn pulls: work up to 95%x3, 100%x2 3. sn deadlift: 100%+10 kg x 3 x 2 4. sn pp: 3, 3, 3, 5. back ext: 3 x 10 use weights 6. chins: 25 total Comments (2) Sunday March 13 2011 beautiful bonsall! day light savings time! sunday: harley day!! Comments (1) Saturday March 12 2011 great coaches saturday: 1. snatch: max 2. cj: max 3. fs: heavy single Comments (1) Friday March 11 2011 tangerines at mikes gym friday: rest day! enjoy the so calif. weather Comments (1) Thursday March 10 2011 great bike for sale thursday: 1. pwr cln+fs+jerk: work up to 85% of best pwr clean and do 6 sets. 2. clean deadlift: 100%x3, 100%+10 kg x 3. lets pause at mid thigh for a 1002 count then stand. this will be heavy so make adjustments if it is too heavy for you to maintain good form. 3. fs: heavy single, 90% x 2, 85%x3, 80%x3 4. abs: 50 glute ham situps Comments (33) Wednesday March 9 2011 spring is right around the corner wednesday 1. pwr snatch+ohs+snatch: work up to 80% of best pwr snatch and do 6 sets 2. sn pulls: 90%x3, 95%x3, 100%x2 3. sn deadlift: 100%+10 kg x 3 4. sn pp: 5, 4, 3 5. chins: 25 total 6. abs Comments (26) Tuesday March 8 2011 geezer riding club tuesday: 1. pwr clean+clean: work up to 80% for 2 sets, then 85% for 3 sets. use your best pwr clean as the guide. 2. pj+jerk off rack. work up to 80%x1+1x2, 85%x1+1x2 3. front sqt: work up to heavy single. then 90% of that single x 1x2, 4. abs Comments (2) Monday March 7 2011 usmc harley!! MONDAY: 1. PWR SNATCH+ SNATCH: work up to 75% of best snatch. work 5 sets. 2. sn pulls: work up to 90%x3, 95%x3x2 3. sn pp: 5, 4, 3, 2 4. back ext: 3 x 10 use weights 5. chins: 25 total Comments (22) Sunday March 6 2011 look at that beautiful sunset sunday: take a harley ride Comments (1) Saturday March 5 2011 dream bike for a marine! saturday: 1. snatch: max for day 2. cln and jerk: max for day 3. fs: heavy single Comments (30) Friday March 4 2011 look at that snow in them thar mountains friday: rest day! we are traveling to the arnolds!! Comments (0) Thursday March 3 2011 what is the future of xfit. very promising! YAHOO! thursday: 1. muscle snatch: max 2. sn pp+ohs: max 3. sn balance: max 4. heavy snatch--try to beat a record Comments (5) Wednesday March 2 2011 clean to fs wednesday: 1. sn: work up to 85%x1x5 2. cln and jerk: work up to 85%x1x5 3. fs: heavy single, 90% of that single x 1x2, 85% of that single x 1 x 3. 4. back extensions: 3 x 10 with a load. Comments (29) Tuesday March 1 2011 what a stud and hard worker this young man is!!! tuesday: happy march day!! 1. pwr cln+hang sqt clean+clean: work up to 75% of best clean and do 5 sets. 2. rack jerks bnk: work up to a heavy single 3. clean deadlifts to mid thigh and pause. on 3rd rep explode: work up to 90%x3, 95%x3, 100%x3. 4. abs: 50 reps 5. dead hang chins: 25 reps Comments (9)
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