Windy City Weightlifting

2/23/12

Weightlifting Workout:

Overhead Squat: 60% x 2, 70% x 2, 80% x 2, 85% x 2, 90% x 1, 95% x 1…or max!

Push Press: 60% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 80% x 2

Individual Assignment work (5-6 sets)

Dead Hang Pull Ups: 5 sets of 5 reps + 3 x 10 GHD Sit Ups

*Post loads/thoughts to comments

Shane Maier - 300kg Squat - http://www.shanemaier.com/

 

 

2/22/12

Weightlifting Workout:

Clean & Jerk: 60% x 2, 70% x 2, 80% x 2, 85% x 2, 90% x 1, 95% x 1…or max!

Back Squat: 60% x 2, 70% x 2, 80% x 2, 85% x 2, 90% x 1, 95% x 1…or max!

Hang Snatch (use 5-10% less than Snatch 1RM): 60% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 80% x 2

Clean Pulls: 95% x 2, 100% x 2, 105% x 2, 110% x 1 

*Post loads/thoughts to comments  

Good Mornings!

 

2/21/12

Rest Day!

Our Warm Up is a Warm Up

2/20/12

Weightlifting Workout:

Snatch: 60% x 2, 70% x 2, 80% x 2, 85% x 2, 90% x 1, 95% x 1…or max!

Front Squat: 60% x 2, 70% x 2, 80% x 2, 85% x 2, 90% x 1, 95% x 1…or max!

Hang Clean (use 5-10% less than Clean 1RM): 60% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 80% x 2

Snatch Pulls: 95% x 2, 100% x 2, 105% x 2, 110% x 1 

*Post loads/thoughts to comments

 

 

2/19/12

Rest Day!

Trust and The Art of Competition

2/18/12

Today we are taking our Oly fieldtrip to get some coaching from two-time Olympic coach, Roger Neilson!  We will still have regular Oly from 9-10:30am today, but if you want to come on the fieldtrip, we will be leaving WCCF at 10:30am sharp.  Cost is $25.  For those attending, please plan to go up to a heavy 1 RM in the snatch and the clean & jerk.

Weightlifting Workout:

Snatch: 60% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 80% x 2

Clean & Jerk: 60% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 80% x 2

Front Squat: 60% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 80% x 2

Tricep Dips: 5 x 5 + Parallel Ring Rows: 5 x 10

*Post loads/thoughts to comments

 The 5 Best Olympic Weightlifting Shoes Under $200

2/17/12

Rest Day!

Interesting coaching video....watch their start position into 1st pull as they progress (and notice how hips and shoulers are moving together all the way to the finish of the pull!).  These basic fundamentals are what it is all about!  I challenge you to spend some time in each position!

 

2/16/12

Weightlifting Workout:

Strict Press: 60% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 80% x 2

Individual Assignment work (5-6 sets)

Overhead Squat: 60% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 80% x 2

Dead Hang Pull Ups: 5 sets of 5 reps

Hurdle Hops: 5 x 5 (28”/30”) + 4 x 20 Sit Ups

*Post loads/thoughts to comments

The Russian Babymaker

 

2/15/12

Weightlifting Workout:

Clean & Jerk: 60% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 80% x 2

Hang Snatch (use 5-10% less than Snatch 1RM): 60% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 80% x 2

Back Squat: 60% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 80% x 2

RDL’s: 75% x 5, 85% x 5, 95% x 5

*Post loads/thoughts to comments 

 

2/14/12

Rest Day!  Happy Valentine's Day! <3

 Why Weightlifting?