Wilkes woman’s educational program goes nationwide. An educational program developed by a Wilkes County woman has gone coast to coast. He was 92 years of age.
Olympic Weightlifting Workouts & Training Programs. Our training programs are currently used by 4.
Register to join them. It also includes a good amount of overhead strength work and jump training. It tapers for competition or max snatch and clean & jerk testing in the final week. Good for: Stamina in the competition lifts.
Overhead strength and stability. Leg explosiveness. Notes. Some exercises use weight by feel - avoid grinding reps or failure. Complex Freakout.
Weeks . It relies primarily on complexes in both the competition lifts and accessory lifts. Intensities are mostly determined by feel rather than prescription, so athletes have a lot of control over how difficult the program is and have a lot of flexibility. The final mesocycle will peak for competition or snatch and clean & jerk testing.
Wilkes Multi Age Program Manor
Charles Wilkes Elementary School PK-4 . My son is in the multi-age program at Wilkes and I couldn't be more impressed. His teachers are fantastic. A medical assistant is a multi-skilled health care professional who performs a variety of administrative and clinical. Wilkes Community College does not discriminate on the basis of age, disability, gender, national. This program trains members of the Wilkes Community to safely intervene in situations. Valuing Museum Collections in the Age of Biodiversity' Dr. Kress is Director for Science in the Grand Challenges Consortium at the.
Hauge's Blog; 3rd Grade Classroom Calendar; 4th Grade Classroom Calendar. 3/4 Multi-age Program. I am thrilled to be a part of this amazing community of parents and staff at Wilkes. Multi-level ESL Elective Course. If you have questions or would like more information about your child’s participation in the Wilkes County Schools ESL program, please. The publication program. For a short time Wilkes was attached to the Coast Survey. Wilkes wrote the multi-volume Narrative of the United States exploring expedition. The United States Exploring Expedition. Olympic Weightlifting Workouts and Training Programs - Catalyst Athletics & Greg Everett.
The first 2 mesocycles (6 weeks) can be used without the final mesocycle as a preparatory phase for another more competition lift emphasis cycle as well. Volume: Moderate. Intensity: Moderate- High (Variable)Good For: Athletes who need a shorter loading schedule before backing off.
Building work capacity and stamina. Variety. Notes: % prescriptions following an RM are of that day's RM. Alyssa's Heavy Single Nightmare.
Weeks . It also uses on- the- minute lifts in the first phase, and then waves after heavy singles in the second phase. This is a nasty program and will take a lot out of you, but will produce some excellent snatch, clean & jerk and squat results if you can handle it. Volume: Moderate- High. Intensity: Very High. Good For: Max single squat improvement.
Competition lift improvement. Competition preparation. Frequent heavy single lifting. Notes: On squats, you'll work to a heavy single, always aiming for PRs, but first trying to beat your last squat session by at least 1kg. After heavy single squats, you'll then drop the weight for the following multiple- rep sets, the goal of which will be to work to a maximal effort on the final set and try to beat your all time PR or at least your previous training session with those reps.
OTM - . Each set begins 1 minute after the last - NOT 1 minute rest. Weight changes need to be done within this 1 minute period as well. Week Pulls & Complexes. Weeks . It includes technique primers each day, prescribed ab and back work, and will peak for competition or max snatch and clean & jerk testing at the end of week 8. Volume: Moderate. Intensity: High. Good For: Competition lift improvement.
Competition preparation. A first time trying more frequent heavy single lifting. Notes: For heavy single snatch and clean & jerk, give yourself a max of 3 misses before stopping, and never finish on a miss - drop the weight and take a last single to finish on a make. Week Squat Bump. 5 Weeks . Lift- offs should be difficult, pulls moderate, and floating halting deadlifts difficult but within your ability to maintain proper positioning and complete back arch. Select weights by feel for technique primers at start of workouts - these should be light, and the emphasis on the precision of the movement, not the weight. For Saturday's heavy single snatch and clean & jerk, give yourself a max of 3 misses before stopping, and never finish on a miss - drop the weight and take a last single to finish on a make.
Risers, Waves & Positions. Weeks . The final 4 weeks will use on the minute work with the competition lifts to peak for max snatch and clean & jerk in week 1.
Also has prescribed technique primers daily. Volume: Moderately High.
Intensity: Moderately High / Adjustable. Good For: Squat strength. Pulling strength from floor. Overhead strength/position. Leg explosiveness. Jerk drive. Notes: The percentages that follow an RM are of that day's RM. For example, 5. RM; 9.
RM, then do 9. 5% of that for 5 reps, and then 9. Rep prescriptions like 1+1+1 provide the rep count for each exercise in the complex in order. For example, Clean + Power Jerk + Jerk - 1+1+1 would be 1 clean then 1 power jerk then 1 jerk for each set.
Greg Everett 2. 01. American Open Cycle. Weeks . It uses RMs and back- off sets with much of the work to allow a lot of flexibility in loading and very hard work if you're ambitious.
It also has a good amount of positional strength work for the lifts and training for leg explosivess. The cycle finishes with a full 4- week competition mesocycle with plenty of heavy single snatch and clean & jerk for max testing or competition. Volume: High. Intensity: Adjustable. Good For: Squat strength. Pulling strength. Overhead strength.
Leg explosiveness. Unilateral leg strength/stability. Turnover strength. Notes: The percentages that follow an RM are of that day's RM. For example, 5. RM; 9. RM, then do 9. 5% of that for 5 reps, and then 9. Rep prescriptions like 3+1 provide the rep count for each exercise in the complex in order.
For example, Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM means that for each set, you will perform 1 segment clean, then 3 jerk drives, then 1 jerk. On The Minute Cycle. Weeks . This cycle is good for technical consistency in the classic lifts. So stoked at these numbers. This means that each set is started exactly 1 minute after the previous set was started, not 1 minute of rest between sets. In other words, your 1. Weight changes during the 1.
OTM sets must be done within the same 1 minute time limit. Jessica's Complex & Competition. Weeks . Pulling strength is emphasized, but squat strength and overhead strength are not forgotten.
The volume is high, so be prepared before you start it. Volume: Very High. Intensity: Adjustable. Good For: Volume accumulation. Pulling strength.
Notes: The percentages that follow an RM are of that day's RM. For example, 5. RM; 9. RM, then do 9. 5% of that for 5 reps, and then 9. Rep prescriptions like 3+1 provide the rep count for each exercise in the complex in order.
For example, Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM means that for each set, you will perform 1 segment clean, then 3 jerk drives, then 1 jerk. Week Basic Cycle. Weeks . This is a good cycle for fairly well- balanced lifters.
The volume and intensity are moderate, so this cycle is good for newer lifters or those who cannot tolerate a lot of volume and intensity. If certain lifts feel too easy, increase the weight. Kara's 9 Weeks of Heaven. Weeks . If you don't handle volume well, don't even bother with this one. This cycle is NOT appropriate for new lifters. You will be squatting heavy every day - often twice a day. It will use weight selections based on feel for most sets.
This first week will be a transition week to prepare you for very frequent squatting and heavy lifts. Try completing all workouts without sitting down. Rest only as long as needed. This cycle should only be used by athletes who are conditioned for frequent, heavy lifting - it is not a good beginning program. But my back squat went from 4. My clean and jerk went from a struggling, pressed- out 2.
My snatch went from an ugly power/muscle snatch of only 1. However, it can be split in two if you want. This program can beat you up badly if you're not smart about choosing weights and recovering.
Push the weights hard, but generally try to avoid actual failure - this will allow more long term progress and prevent becoming totally destroyed. Each workout, make the goal to beat the best weight you've done to date on that exercise in this program by at least 1kg - do this by setting it up in your warm- up sets, e. Don't keep warming up with identical weights and continually do the exact same weight each day.%s that follow HS or RM are of that HS or RM; e.
HS; 8. 0%x. 1x. 2 means you work up to a heavy single, then do 2 singles with 8. Week General Cycle. Weeks . Have not retested my front squat yet but my old 1rm was 1. I hit 1. 50kg for a double. My deadlift also went from 1. Over all I have had some great strength gains, and my technique and stability, in c& j and snatch has improved tenfold. My previous 1rm c& j was 2.
I just hit 2. 85# on Wednesday for a 2+1. Fantastic content on this site! It uses simple progressions and is a good, basic program for a wide range of athletes. If certain lifts feel too easy, increase the weight. Some days have conditioning work - this is optional and only for those who want to maintain conditioning for activities/sports other than weightlifting during the cycle. Heavy single, (9. HS) x 3 means that you work up to a heavy single, then hit 9.
HS again, and repeat this wave 2 more times. Week Front Squat Emphasis Cycle.
Weeks . At te beginning of the cycle it was at 3. I prd once at 3. 35 3 weeks into the cycle, then today I hit a solid 3. PR in two weeks and 6. Thanks a lot for the programming.! Clean went from a lucky (3rd attempt) 2. Snatch from 1. 85 to 2.
I also went from never jerking to a 2. Jerk. My Snatch made a similar improvement of 2. I feel much more explosive, my box jump has improved by 3 inches and my speed under the bar has increased dramatically.! Snatch from 1. 05 to 1. Clean from 1. 29 to 1.
And jerk from 1. 27 to 1. Kg.! Clean went from a lucky (3rd attempt) 2. Snatch from 1. 85 to 2. It does NOT finish with a snatch and clean & jerk peak, although you will still get plenty of snatch and CJ work and many people do improve significantly in these lifts as well as the squat.
Week Back Squat Emphasis Prep Cycle. Weeks . It does NOT finish with a snatch and clean & jerk peak, although you will still get plenty of snatch and CJ work and many people do improve significantly in these lifts as well as the squat.
Week Leg Strength Block 2. Weeks . It can be used alone, or after the 4- Week Leg Strength Block 1 cycle. Volume: Moderate- High. Intensity: Moderate- High. Good For: Leg strength. General strength.
Notes: This cycle uses a wide range of reps (1. Accompanying training is pretty light to allow for maximal squat training. This is one mesocycle from the 1.
Week Complete Cycle. Week Leg Strength Block 1. Weeks ! Thanks for the program Greg! The percentages and volume was just right for my body.
United States Exploring Expedition - Wikipedia. United States Exploring Expedition. Illustration by Alfred Thomas Agate from the South American portion of the United States Exploring Expedition, digitally restored. Date. 18. 38. Walker.
Samoa: Malietoa Moli. Strength. 2 sloops- of- war. Marines and Sailorsunknown. Casualties and losses~3. The original appointed commanding officer was Commodore. Thomas ap Catesby Jones. Funding for the original expedition was requested by President John Quincy Adams in 1.
Congress would not implement funding until eight years later. In May 1. 83. 6, the oceanic exploration voyage was finally authorized by Congress and created by President Andrew Jackson. The expedition is sometimes called the . The expedition was of major importance to the growth of science in the United States, in particular the then- young field of oceanography. During the event, armed conflict between Pacific islanders and the expedition was common and dozens of natives were killed in action, as well as a few Americans. Preparations. It was to promote commerce and to offer protection to the heavy investment in the whaling and seal hunting industries, chiefly in the Pacific Ocean. Congress also agreed that a public ship or ships should be used.
At the time, the only ships owned by the government capable of such a circumnavigation were those of the navy. So, in fact, Congress had decided that a naval expedition be authorized. The veteran US Sloop- of- war Peacock (1. USS Peacock (1. 82. There were to be many unforeseen impediments and it was not until May 1. President Andrew Jackson, Adams' political rival. Even with the burden of finance lifted, there were another two years of alteration of formation and command.
On August 1. 7, they were joined by the tenders Sea Gull and Flying- Fish, which delivered Lieutenant Wilkes final orders and at 1. August the vessels weighed anchor. Due to light breezes, the expedition did not discharge their pilots until 0.
August 1. 9, when they passed Cape Henry Light. By 1. 1: 0. 0, the small fleet was standing to open seas. Originally, the expedition was organized under Commodore Jones; however, he subsequently resigned the station. Several more senior officers had either resigned from or indicated their unwillingness to accept command of the expedition. Command was finally vested in Lieutenant Wilkes. The three duties laid down were daunting to officers trained only in fighting ships.
In addition to exploration, the naval squadron was tasked with the duties to survey both the newly found areas and survey other areas previously discovered, but about which there was insufficient knowledge. As well, an all- civilian scientific corps was to be included as an additional command responsibility. There were few officers in the American navy at that time with any surveying experience and none with a background of working alongside scientists. The United States Coast Survey, where most of the surveyors were employed and learned their trade, was a civilian organization.
Wilkes, who had largely trained himself in surveying work, cut the excessively large number of scientists down to nine. He then reserved for himself, and other naval officers, some of the scientific duties, including all those connected with surveying and cartography. Personnel included naturalists, botanists, a mineralogist, taxidermists and a philologist, and was carried by the sloops- of- war.
USS Vincennes (7. USS Peacock (6. 50 tons), the brig. USS Porpoise (2. 30 tons), the full- rigged ship. Relief, which served as a store- ship, and two schooners, Sea Gull (1. USS Flying Fish (9.
Coincidentally, Commodore. George C. Read in command of the East India Squadron aboard the flagship frigate USS Columbia, together with the frigate USS John Adams, were at the time in the process of circumnavigating the globe when the ships paused for the second Sumatran punitive expedition, which required no detour. Route of the expedition. By orders, he was to survey certain reported vigias, or shoals at latitude 1. Due to the prevailing winds at this season, the squadron made an easterly tack of the Atlantic. The squadron arrived at the harbor of Funchal in the Madeira Islands on September 1. After completing some repairs, the group moved southward and arrived on October 7 at the bay of Porto Praya, Cape Verde Islands, and eventually arrived at Rio de Janeiro on November 2.
The entire passage from the United States to Brazil took ninety- five days, about twice the time normally for a vessel proceeding directly. Due to repairs needed by the Peacock, the Squadron did not leave Rio de Janeiro until January 6, 1. From there, they moved southward to Buenos Aires and the mouth of the R. The European powers at the time, with the aid of Brazil, were involved in the internal affairs of the Argentine Republic. However, since the Americans had reduced their military profile prior to departure from the United States, they were not molested by the French warships. Following this beginning, the squadron visited Tierra del Fuego, Chile, and Peru. The USS Sea Gull and its crew of fifteen were lost during a South American coastal storm in May, 1.
From South America, the expedition visited the Tuamotu Archipelago, Samoa and New South Wales, Australia. In December 1. 83. Sydney into the Antarctic Ocean and reported the discovery . That part of Antarctica was later named Wilkes Land. Because of discrepancies in the logs of the various ships of the Wilkes expedition, and suggestions that these may have been subsequently altered, there is a controversy between the Wilkes expedition, who saw an .
The controversy was added to by the actions of the commander of the USS Porpoise, Lieutenant Cadwalader Ringgold, who, after sighting d'Urville's Astrolabe deliberately avoided contact. In February 1. 84. Treaty of Waitangi in New Zealand.
In July 1. 84. 0, two members of the party, Lieutenant Underwood and Wilkes' nephew, Midshipman Wilkes Henry, were killed while bartering for food in western Fiji's Malolo Island. The cause of this event remains equivocal. Immediately prior to their deaths, the son of the local chief, who was being held as a hostage by the Americans, escaped by jumping out of the boat and running through the shallow water for shore. The Americans fired over his head.
According to members of the expedition party on the boat, his escape was intended as a prearranged signal by the Fijians to attack. According to those on shore, the shooting actually precipitated the attack on the ground. The Americans landed sixty sailors to attack the hostile natives.
Close to eighty Fijians were killed in the resulting American reprisal and two villages were burned to the ground. After Fiji, the expedition sailed to Hull Island, later known as Orona, and the Hawaiian Islands. Like his predecessor, British explorer George Vancouver, Wilkes spent a good deal of time near Bainbridge Island.
He noted the bird- like shape of the harbor at Winslow and named it Eagle Harbor. Continuing his fascination with bird names, he named Bill Point and Wing Point. Port Madison, Washington and Points Monroe and Jefferson were named in honor of former United States presidents.
Port Ludlow was assigned to honor Lieutenant Augustus Ludlow, who lost his life during the War of 1. In April 1. 84. 1, USS Peacock, under Lieutenant William L. Hudson, and USS Flying Fish, surveyed Drummond's Island, which was named for an American of the expedition. Lieutenant Hudson heard from a member of his crew that a ship had wrecked off the island and her crew massacred by the Gilbertese. A woman and her child were said to be the only survivors, so Hudson decided to land a small force of marines and sailors, under William M. Walker, to search the island.
Initially, the natives were peaceful and the Americans were able to explore the island, without results. It was when the party was returning to their ship that Hudson noticed a member of his crew was missing. After making another search, the man was not found and the natives began arming themselves. Lieutenant Walker returned his force to the ship, to converse with Hudson, who ordered Walker to return to shore and demand the return of the sailor. Walker then reboarded his boats with his landing party and headed to shore. Walker shouted his demand and the natives charged for him, forcing the boats to turn back to the ships.
It was decided on the next day that the Americans would bombard the hostiles and land again. While doing this, a force of around 7. Gilbertese warriors opposed the American assault, but were defeated after a long battle. No Americans were hurt, but twelve natives were killed and others were wounded, and two villages were also destroyed. A similar episode occurred two months before in February when the Peacock and the Flying Fish briefly bombarded the island of Upolu, Samoa following the death of an American merchant sailor on the island. Dean also rescued the expedition's artist, Alfred Agate, along with his paintings and drawings.
Upon learning that the Peacock had foundered on the Columbia River Bar, Wilkes interrupted his work in the San Juan Islands and sailed south. He never returned to Puget Sound. From the area of modern- day Portland, Oregon, an overland party headed by George F. Emmons was directed to proceed via an inland route to San Francisco Bay. This Emmons party traveled south along the Siskiyou Trail, including the Sacramento River, making the first official recorded visit by Americans to, and scientific note of, Mount Shasta, in northern California.
The Emmons party rejoined the ships, which had sailed south, in San Francisco Bay. The squadron surveyed San Francisco and its tributaries, and later produced a map of . Wilkes' self- proclaimed status as captain and commodore, accompanied by the flying of the requisite pennant and the wearing of a captain's uniform while being commissioned only as a Lieutenant, rankled heavily with other members of the expedition of similar real rank.