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| Thursday January 31 2013 |
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| bar path and drive!! |
thursday: junk yard dog + burgener warm up + 3 pos snatch x 3 reps at each position
1. snatch: work up to 85%x1x5
2. cln and jerk: work up to 85%x1x5
CrossFitters
Warm Up: 100x double unders, then range of motion drills. Next, perform the junk yard dog, then work up to 80% of your 1 RM push press.
Strength: Push press - 10 sets x 3 reps @ 80% 1 RM.
Work Capacity: Complete as many reps as possible in 12 minutes of...
30x snatch (95#)
15x snatch (155#)
5x snatch (205#)
Cardio: 1x max effort 800m sprint
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| Wednesday January 30 2013 |
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| focus before you lift!! |
wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. front squats: heavy single no more than 10 total reps (can be less reps)
2.. snatch: work up to 80%x1x5
3. front squat: heavy single, no more than 5 total reps (can be less reps)
4. . cln and jerk: work up to 80%x1x5
5. front squat: heavy single, no more than 3 total reps (can be less reps)
6. sit ups x 100 using ab mat!
CrossFitters
Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.
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| Tuesday January 29 2013 |
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| box jumps for explosion |
tuesday: junk yard dog + burgener warm up + skill transfer exercise + 3 pos snatch x 3 reps each position
1. snatch: work up to 85%x1x5
2. cln and jerk: work up to 85%x1x5
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 80% of your 1 RM deadlift.
Strength: Deadlift - 10 sets x 3 reps @ 80% 1 RM.
Work Capacity: Complete 5 rounds for time of...
Run 400m
20x Overhead lunges (45#/25#)
10x toes to bar
2x rope climbs
Cardio: 10 rounds - 30 second max distance row, 30 seconds rest
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| Monday January 28 2013 |
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| use the energy from the bar coming out of cleans! |
monday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. one and 1/4 front squat: heavy single
2. snatch: work up to 80%x1x5
3. clean and jerk: same as snatch.
4. front squat: work up to a heavy single
5. sit ups x 100.
CrossFitters
Warm Up: 5 minutes of stationary bike, then range of motion drills. Next, perform the junk yard dog, then work up to 80% of your 1 RM back squat.
Strength: Back squat - 10 sets x 3 reps @ 78% 1 RM.
Work Capacity: Complete the following for time...
25x thrusters (100kg/70kg)
*At the bottom of every minute, stop what you are doing and perform 3x burpees.
Core: 3 rounds - 20x WTD sit ups (45#/25#), 12x Reverse hypers (AHAP)
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| Sunday January 27 2013 |
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| SMASHING!!! OMG!! |
SUNDAY:
Olympic Lifters and CrossFitters
rest day! family day!!
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| Saturday January 26 2013 |
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| own the group!! the master! kstarr |
saturday: warm up!!! YOU KNOW WHAT TO DO!!!
1. snatch: heavy single
2. cj: heavy single
HAVE A TON OF FUN!!!
CrossFitters
Rest day or Olympic lifting WOD
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| Friday January 25 2013 |
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| teaching skills and drills! |
friday:
rest day
CrossFitters
Warm Up: Run 800m, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM front squat.
Strength: Front squat - 10 sets x 3 reps @ 78% 1 RM.
Work Capacity: Complete 3 rounds for time of...
15x DB snatch, right arm (35#/25#)
15x GHD sit ups
15x DB snatch, left arm (35#/25#)
15x Toes to bar
Core: 3 rounds - 12x Reverse hypers (AHAP)
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| Thursday January 24 2013 |
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| learning teaching proressions |
thursday:
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. front squat: one and 1/4 squats=1 rep. work up to 75% x 3 reps, 78% x 3, 80%x2, 83%x2, 85%x2
2. back sqt: work up to 73%x3x5
3. chins-25
4. 100 ab mat sit ups.
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM push press.
Strength: Push press - 10 sets x 3 reps @ 78% 1 RM.
Work Capacity: Complete the following for time...
Row 500m
30x Hang clean (135#/95#)
40x pistols
50x KB swing (32kg/24kg)
Row 500m
Core: 50x WTD sit ups (45#/25#), 30x good morning (barbell)
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| Wednesday January 23 2013 |
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| new 4 wd, 4 door chevy silverado! |
wednesday: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. barski cln: work up to 70%x3, 75%x3, 78%x3, 80%x3, 75%x3
2. rack jerks behind neck: work up to a heavy single
3. cln pulls standing on a 2" block: 100%x3x2
4. cln deadlifts: 100%+10kg x 2 x 2 (10 sec eccentric lowering)
5. ab mat sit ups x 100 reps.
6. chin ups x 25
CrossFitters
Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.
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| Tuesday January 22 2013 |
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| new friend |
tuesday: junk yard dog, burgener warm up, skill transfer exercises.
1. in the hole front squats: set the bar at rock bottom. take the weight from the bottom and stand up! lower weight in 10 sec...repeat performing 2 reps. do a total of 6-8 sets with the heaviest weight you can use!!
2. back squats: work up to 75%x3x5
3. 100 ab mat sit ups
CrossFitters
Warm Up: 100 x double unders, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM deadlift.
Strength: deadlift - 10 sets x 3 reps @ 78% 1 RM.
Work Capacity: 5 rounds - Complete as many rounds as possible in 3 minutes of...
3x power snatch (50kg/40kg)
6x box jumps
9x toes to bar
*Rest 1 minute between rounds
Core: 1x max plank hold, 1x max wall sit
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| Monday January 21 2013 |
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| gonna be a great lifter!! |
monday: week 16 of cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. barski snatch: work up to 70%x3, 75%x3, 78%x3, 80%x3, 80%x3, 75%x3
2. sn pulls: 100%x3, 95%x3
3. sn deadlifts standing on a 1-2" box: 100%+5kg x 2x2. on 2nd rep take 10 sec to get weight down.
4. sn pp: 5, 5, 5, 5
5. good mornings: stay back. 4 x 5 sets.
6. ab mat sit ups x 100 reps.
7. chin ups x 25
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM back squat.
Strength: Back squat - 10 sets x 3 reps @ 78% 1 RM.
Work Capacity: Complete the following for time...
Run 1 mile
50x thrusters (115#/85#)
30x GHD sit ups
Core: 3 x 12 reps reverse hypers (4/2 x 45# plates)
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| Sunday January 20 2013 |
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| winter beach in carlsbad. enjoy!! |
sunday:
rest day!!! good week. 2 more weeks left on this final cycle.
CrossFitters
Rest Day
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| Saturday January 19 2013 |
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| old school house still be used in montana |
saturday: junk yard dog, burgener warm up, skill transfer exercises.
1. front squat: heavy single. no more than 10 reps total
2. snatch: heavy single
3. cln and jerk: heavy single
4. front squat: heaving single. no more than 5 reps.
CrossFitters
Rest day or Olympic lifting WOD
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| Friday January 18 2013 |
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| sunset in carlsbad, ca. |
friday:
rest day
CrossFitters
Warm Up: Run 800m, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM front squat.
Strength: Front squat - 10 sets x 3 reps @ 78% 1 RM.
Work Capacity: Complete the following for time...
Row 2,000m
25x burpees
20x ring dips
Core: 3 rounds - 20x GHD sit ups, 12x Reverse hypers (4/2 x 45# plates)
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| Thursday January 17 2013 |
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| sample workout |
thursday: junk yard dog, burgener warm up, skill transfer exercises.
1. in the hole back squats: set the bar at rock bottom. take the weight from the bottom and stand up! lower weight in 10 sec...repeat performing 2 reps. do a total of 6-8 sets with the heaviest weight you can use!!
2. front squats: work up to 75%x3x5
3. 100 ab mat sit ups
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM push press.
Strength: Push press - 10 sets x 3 reps @ 78% 1 RM.
Work Capacity: 10 rounds, every 90 seconds, perform the following...
100m row
5x chest to bar pull ups
10x push ups
15x air squats
Core: 100x situps, rest 2 minutes, 1x max plank hold
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| Wednesday January 16 2013 |
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| level 1 course!! |
wednesday: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. 2 pos cln: work up to 70%x2, 75%x2, 80%x2, 83%x2, 85%x2
2. rack jerks behind neck: work up to a heavy single
3. cln pulls standing on a 2" block: 100%x3x2
4. cln deadlifts: 100%+10kg x 3 x 2
5. good mornings: stay back. 4 x 5 sets.
6. ab mat sit ups x 100 reps.
7. chin ups x 25
CrossFitters
Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.
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| Tuesday January 15 2013 |
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| HARD WORK!! |
tuesday:
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. front squat: one and 1/4 squats=1 rep. work up to 70% x 3 reps, 75%x3, 80%x3, 83%x2, 85%x2
2. back sqt: work up to 73%x3x5
3. chins-25
4. 100 ab mat sit ups.
CrossFitters
Warm Up: Stationary bike for 5 minutes, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM deadlift.
Strength: Deadlift - 10 sets x 3 reps @ 78% 1 RM.
Work Capacity: Complete as many rounds as possible in 15 minutes of...
3x muscle ups
5x hang power clean (135#/95#)
7x box jumps (30in/24in)
Core: 30x KB swings (Heaviest KB that you have access to)
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| Monday January 14 2013 |
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| friends from sydney workout out at mikes gym! |
monday: week 15 of cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. 2 pos snatch: work up to 75%x2, 80%x2, 83%x2, 85%x2, 80%x2, 75%x2
2. sn pulls: 100%x3, 95%x3
3. sn deadlifts standing on a 1-2" box: 100%+5kg x 2x2. on 2nd rep take 10 sec to get weight down.
4. sn pp: 5, 5, 5, 5
5. good mornings: stay back. 4 x 5 sets.
6. ab mat sit ups x 100 reps.
7. chin ups x 25
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 76% of your 1 RM back squat.
Strength: Back squat - 10 sets x 3 reps @ 78% 1 RM.
Work Capacity: Complete 5 rounds of the following...
1x 20m prowler push (4/2x 45# plates)
10x handstand push ups
15x pull ups
20x wall ball (20#/12#)
*Rest 2 minutes between each round; therefore, go all out during the round, and focus on getting the reps unbroken!
Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x good morning (45#)
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| Sunday January 13 2013 |
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| new buddy!! |
sunday:
rest day! you deserve it!!
CrossFitters
REST Day
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| Saturday January 12 2013 |
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| mikes gym addition |
saturday:
1. snatch: work up to a heavy single....3, 2, 1, 1, 1, 1, 1
2. cln and jerk: work up to a heavy single: 2+2, 2+1, 1+1, 1+1, 1+1, 1+1, 1+1
good luck!
CrossFitters
Rest day or Olympic lifting workout
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| Friday January 11 2013 |
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| love this!!! |
friday:
rest day!
CrossFitters
Warm Up: 2 minutes of double unders, then range of motion drills. Next, perform the junk yard dog, then work up to 76% of your 1 RM front squat.
Strength: Front Squat - 10 sets x 3 reps @ 76% 1 RM.
Work Capacity: Complete 2 rounds of the following...
Sprint 800m
Rest 2 minutes
Sprint 400m
Rest 2 minutes
Sprint 100 meters
Rest 2 minutes
Core: 3 rounds - 20x WTD sit ups (45#/25#), 10x WTD back extensions (45#/25#)
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| Thursday January 10 2013 |
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| geezer terry!!! training partner |
thursday: junk yard dog, burgener warm up, skill transfer exercises.
1. in the hole back squats: set the bar at rock bottom. take the weight from the bottom and stand up! lower weight in 10 sec...repeat performing 2 reps. do a total of 6-8 sets with the heaviest weight you can use!!
2. front squats: work up to 70%x3x5
3. 100 ab mat sit ups
CrossFitters
Warm Up: Run 400m, then range of motion drills. Next, perform the junk yard dog, then work up to 76% of your 1 RM push press.
Strength: Push press - 10 sets x 3 reps @ 76% 1 RM.
Work Capacity: 5 rounds- Complete as many rounds as possible in 3 minutes of...
3x Clean + thruster (60kg/40kg)
6x Burpee
9x Sit up
Core: 1x max plank hold, 1x max wall sit
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| Wednesday January 9 2013 |
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| north of yellowstone!! |
wednesday: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. 3 pos cln: work up to 70%x3, 75%x3, 80%x3, 83%x3, 75%x3
2. rack jerks behind neck: work up to a heavy single
3. cln pulls: 100%x3x2
4. cln deadlifts: 100%+5kg x 3 x 2
5. good mornings: stay back. 4 x 5 sets.
6. ab mat sit ups x 100 reps.
7. chin ups x 25
CrossFitters
Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.
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| Tuesday January 8 2013 |
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| malad, idaho....beautiful place |
tuesday:
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. front squat: one and 1/4 squats=1 rep. work up to 70% x 3 reps, 75%x3, 80%x3x3
2. back sqt: work up to 70%x3x5
3. chins-25
4. 100 ab mat sit ups.
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 76% of your 1 RM deadlift.
Strength: Deadlift - 10 sets x 3 reps @ 76% 1 RM.
Work Capacity: Complete as many rounds as possible in 15 minutes of..
5x handstand push ups
10x KB swing (32kg/24kg)
Run 200m
Core: 50x toes to bar, 30x KB Romanian deadlift (32kg/24kg)
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| Monday January 7 2013 |
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| big day at mikes gym |
monday: week 14 of cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. 3 pos snatch: work up to 70%x3, 75%x3, 80%x3, 83%x3, 75%x3
2. sn pulls: 100%x3x2
3. sn deadlifts: 100%+5kg x 3 x 2
4. sn pp: 5, 5, 5, 5
5. good mornings: stay back. 4 x 5 sets.
6. ab mat sit ups x 100 reps.
7. chin ups x 25
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 76% of your 1 RM back squat.
Strength: Back squat - 10 sets x 3 reps @ 76% 1 RM.
Work Capacity: Complete 5 rounds for time of the following..
7x Power snatch (50kg/40kg)
14x pull ups
21x double unders
Core: 3 rounds - 20x GHD medicine ball throw sit ups (12#/8#), 10x Good morning (95#/65#)
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| Sunday January 6 2013 |
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| who says the split clean is not effective!! |
sunday:
Olympic weightlifters and CrossFitters
rest day!!
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| Saturday January 5 2013 |
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| schmansky shows the old style olympic press! |
saturday:
1. snatch: 40%x3, 50%x2, 60%x1, 70%x1, 80%x1, 85%x1, 90%x1 if you make 90% go up until you miss.
2. cln: 40%x3+1, 50%x2+1, 60%x1, 70%x1, 80%x1, 85%x1, 90%x1 if you make 90% go up until you miss.
3. fs: heavy single
CrossFitters
Rest day or follow the Olympic lifting WOD
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| Friday January 4 2013 |
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| alexyev uses kb to warm the body before attacking the weights |
friday:
rest day
CrossFitters (deload week)
Warm Up: 3 rounds - Run 200m, 5x thrusters (45#), 10x air squats, stretch of your choice.
Work Capacity: Complete the following for time...
30x thrusters (95#/65#)
50x pistols, alternating legs
1 mile run
Recovery: 10x 100m sprints on the rower.(Rest 30 seconds between sprints)
Core: 1x max plank hold
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| Thursday January 3 2013 |
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| joe dube shows the frog style stance!! |
start each workout with the junk yard dog warm up and the burgener warm up.
thursday
1. cln and jerk: work up to 60%x1x5 on the minute. that is 1 rep on the minute for 5 min. then 70%x1x5 on the minute. then 75%x1x5 on the minute. then take as much time as you need in between sets. 80%x1, 85%x1, 88%x1, 80%x1, 85%x1, 88%x1.
2. snatch: work up to 75%x1
3. fs: medium single
4. chin ups: 25
5. sit ups: 50 weighted
CrossFitters (Deload week)
Warm Up: Row 500m, then junk yard dog. Next, Burgener warm up (clean grip)+ jerk skill transfer exercises.
Strength: Work up to a 1 RM clean and jerk, then 10 rounds - Every 60 seconds, perform the following...
2x clean + 1 jerk @ 65% 1 RM
Work Capacity: Complete the following for time...
200x ball slams
*Any time you stop/break, stop what you are doing and perform 5x burpees
Recovery: Myofascial release, ice bath, hydrate
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| Wednesday January 2 2013 |
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| FATERH OF AMERICAN WEIGHTLIFTING |
wednesday: since this is a short week we will begin the last 4 wk cycle next monday.
start each workout with the junk yard dog warm up and the burgener warm up.
:
1. snatch: work up to 60%x1x5 on the minute. that is 1 rep on the minute for 5 min. then 70%x1x5 on the minute. then 75%x1x5 on the minute. then take as much time as you need in between sets. 80%x1, 85%x1, 88%x1, 80%x1, 85%x1, 88%x1.
2. cln and jerk: work up to 75%x1
3. fs: heavy single
4. good mornings: light 3 sets x 3-5 reps
5. sit ups: 100 weighted sit ups.
CrossFitters
Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.
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| Tuesday January 1 2013 |
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| the master |
HAPPY NEW YEAR!!
ONE MORE DAY OFF.
CrossFitters
Warm Up: Row 500m, then junk yard dog. Next, Burgener warm up + skill transfer exercises.
Strength: Work up to a 1 RM snatch, then 10 rounds - Every 60 seconds, perform the following...
2x snatch @ 65% 1 RM
Work Capacity: Complete the following for time...
Row 500m
50x KB swings (24kg/16kg)
50x sledge hammer strikes
Row 400m
40x KB swings
40x sledge hammer strikes
Row 300m
30x KB swings (24kg/16kg)
30x sledge hammer strikes
Row 200m
20x KB swings (24kg/16kg)
20x sledge hammer strikes
Row 100m
10x KB swings (24kg/16kg)
10x sledge hammer strikes
Recovery: Myofascial release, enjoy your New years day!
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