|
| Monday October 31 2011 |
 |
| teaching the set up! |
monday: happy halloween!!
1. snatch: take 65%x1 x 5 on the minute. that is 1 rep on the minute for 5 minutes. then 70% x 1 x 5 on the minute, then 75%x1x5 on the minute. then 78%x1, 82%x1, 85%x1, 88%x1, 90%x1.
2. fs: work up to heavy single. then 90% of that single x 1 x 2, 85%x3x3
3. chins: 15
4. sit ups x 100.
|
|
| Sunday October 30 2011 |
 |
| beautiful!! |
sunday:
ride a motorcycle day!!
|
|
| Saturday October 29 2011 |
 |
| wall ball geezer style! |
saturday:
1. snatch: max for day
2. cln and jerk: max for day
3. fs: heavy single
|
|
| Friday October 28 2011 |
 |
| i miss rambo!! |
friday:
rest day!!
|
|
| Thursday October 27 2011 |
 |
| geezers know how to snatch! this one does! |
thursday:
1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 80%x1x2, 85%x1x2, 90%x1, 85%x1, 80%x1
3. fs: heavy single
4. good mornings x 5 x 4 sets. you select the weight.
5. sit ups x 100
|
|
| Wednesday October 26 2011 |
 |
| cody performing cleans as a baseball athlete! |
wednesday: back up!
1. snatch: work up to 80%x1x2, 85%x1x2, 90%x1, 85%x1, 80%x1
2. cln and jerk: work up to 80%x1x5
3. fs: heavy single
4. chins: 25
5. sit ups x 100
|
|
| Sunday October 23 2011 |
 |
| play with the dog!! |
sunday
BIG REST DAY!!
|
|
| Saturday October 22 2011 |
 |
| venue for our cert in switzerland |
saturday:
1. snatch: heavy single
2. cln and jerk: heavy single
3. fs: heavy single
|
|
| Friday October 21 2011 |
 |
| enjoy your gift of life today!! |
friday:
rest day!
|
|
| Thursday October 20 2011 |
 |
| working on the jerk |
thursday:
1. pwr clean + fs + jerk: 1+3 +1. work up to 80-85% of best pwr clean. perform 5 sets with that weight.
2. halting deadlifts: work on bringing bar from floor to 1" above knee. work on PUSHING AND SWEEPING the bar back to this position. take 6 sec to get it there and 6 sec to get it down. do 5 sets of that single rep.
3. 100 weighted sit ups
4. chins: 25
|
|
| Wednesday October 19 2011 |
 |
| beautiful basel switzerland |
wednesday:
1. pwr sn+ohs: 3+3 x 5 sets. work up to a heavy set of 3 pwr snatches.
2. sn balance: max
3. snatch: heavy single. no more than 5 sets. you should be very warm. not hit a heavy one.
4. sit ups x 100.
5. chins x 25
|
|
| Tuesday October 18 2011 |
 |
| i always like to show this |
tuesday:
1. clean and jerk: work up to 70%x1+2x2, 75%x1+2x2, 80%x2+1x2, 85%x1+1x2
2. bs: work up to heavy single. 90%x1, 85%x3x3
3. back extensions: 2 x 15
4. sit ups x 100.
5. chins x 25
|
|
| Monday October 17 2011 |
 |
| a different look |
monday:
1. snatch: work up to 75%x1x2, 80%x1x2, 85%x1x2, 80%x1, 75%x1
2. fs: heavy single. 90% of the single x 1, 85% x 3x3
3. weighted sit ups x 100
4. chins: 25 total
|
|
| Sunday October 16 2011 |
 |
| beautiful yosemite!
|
sunday:
ride the harley day!!
|
|
| Saturday October 15 2011 |
 |
| working jerk footwork |
saturday:
1. snatch: heavy single
2. cln and jerk: heavy single
3. fs: heavy single
4. sit ups x 100
|
|
| Friday October 14 2011 |
 |
| ole boss hoss snatching! |
friday:
rest day!!
|
|
| Thursday October 13 2011 |
 |
| 2nd pos of wall stretch. stand or sit. |
thursday: technique day. light. you select the weight.
1. snatch: work speed and tech. no heavier than 60%. no more than 2 reps per set and no more than 5 sets.
2. cln and jerk: same as above!
3. sit ups x 100.
|
|
| Wednesday October 12 2011 |
 |
| big clean from steiner |
wednesday:
1. snatch: work up to 85% x 1 x5
2. cln and jerk: work up to 85%x 1 x 5
3. bs: heavy single
4. sit ups x 100
|
|
| Tuesday October 11 2011 |
 |
| low position in the clean |
tuesday:
1. pwr snatch + ohs: work up to 80% of best pwr sn and do 1 ps+ 2 ohs x 5 sets.
2. pwr clean + pj + jerk: work up to 80% of best pwr clean and do 1+1 pj + jerk x 5 sets.
3. fs: heavy single.
|
|
| Monday October 10 2011 |
 |
| loosen up those shoulders |
monday:
1. snatch: work up to 75%x1x3, 80%x1x3
2. cln and jerk: work up to 75%x1x3, 80% x 1 x 3
3 weighted sit ups x 100.
4. box jumps x 10
5. chins: 25 total
|
|
| Sunday October 9 2011 |
 |
| I AM SOOOO TIRED!! |
sunday:
rest day!! look at the pix of cody and do what he is doing!!!!
|
|
| Saturday October 8 2011 |
 |
| burgener bar from rogue=legit! |
saturday:
1. snatch: max for day
2. cln and jerk: max for day
3. fs: max for day
|
|
| Friday October 7 2011 |
 |
| memories |
friday:
rest day
|
|
| Thursday October 6 2011 |
 |
| kicking butt!! |
thursday
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 take 90% of that single x 1, 85%x2, 80%x3x2
4. 100 sit ups
|
|
| Wednesday October 5 2011 |
 |
| ab work |
wednesday:
1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 80%x1x5
3. 25 chins
4. 100 sit ups
|
|
| Tuesday October 4 2011 |
 |
| ab work |
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 take 90% of that single x 1, 85%x3x3
4. 100 sit ups
|
|
| Monday October 3 2011 |
 |
| ankle flexibility is important |
monday:
1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 80% x 1 x 5
3 weighted sit ups x 100.
|
|
| Sunday October 2 2011 |
 |
| xfit atlanta |
sunday:
rest day! ride the harley
|
|
| Saturday October 1 2011 |
 |
| crossfit atlanta |
saturday: 1st day of oct. pinch and punch, 1st day of the month!!!
1. snatch: heavy single
2. cln and jerk: heavy single
3. fs: heavy single
|
|
