Windy City Weightlifting

6/19/13

Weightlifting Workout:

A) Snatch: Wave of 2 x (65% x 3, 70% x 3, 75% x 2), Rest 2 min

B) Front Squat: 5 x 1 at 90% of FS 1RM, Rest as needed

C1) RDL: 4 x 5 @ 90% of C & J 1RM, Rest 30 sec

C2) GHD Sit Ups: 4 x 10, Rest 1 min

*Post loads/thoughts to comments

Klokov!

6/18/13

Rest Day!

WATCH THIS!!!  Also, Diane Fu is wearing a WCCF Weightlifting T-Shirt!

Differences in Oly/Powerlifting Set Ups

6/17/13

Weightlifting Workout:

A) Snatch Complex: 1 High Hang + 1 Above The Knee + 1 From Floor.  5 sets x 1+1+1 at 70% of SN 1RM, Rest 2 min

B1) Strict OH Press: 3 x 4 reps at 80% of Press 1RM, Rest 1 min

B2) Jerks: 3 x 3 at 80% of Jerk 1RM, Rest 2 min

C) Front Squat: find MAX reps at 85% of your FS 1RM – 1 set, 1 chance to get them!

*Please post loads/thoughts to comments!

Warm-Up Early

6/16/13

Rest Day!

3 Reasons Why Women Make the Best Oly Lifters

6/15/13

Weightlifting Workout (Week 8 – Day 4):

A) Clean & Jerk: 5 x 3 at 70% of C & J1RM, Rest 2 min

B) Back Squat: Find new 1RM, 5-4-3-2-1, Rest as needed

C) Strict Press: Find new 1RM, 5-4-3-2-1, Rest as needed

D) Box Jump: 3 x 5 for height/explosiveness, Rest 2 min

*Post loads/thoughts to comments

Olympic Lifting Progressions

6/14/13

Rest Day!

Good luck to Gwen C today as she lifts in the 2013 Pan-American Master's Championships!  She lifts around 3:00pm so come out to Itasca and watch!

More information at www.mastersweightlifting.org

 

6/13/13

Weightlifting Workout (Week 8 – Day 3):

A) Snatch Balance: 5 x 3 reps at 60% of SN 1 RM, Rest 2 min

B) Snatch Pull: 5 x 2 reps at 100% of SN 1 RM, Rest 2 min

C) Group Relay – 2 rounds for time:

 (Groups of 4 people - only one person working at a time, but reps are done as a team)

        :60s handstand hold

        40 low position ball tosses

        40 push ups

        4 x 100m dash race

*Post loads/thoughts to comments  

170kg FS + Jerk

6/12/13

Weightlifting Workout (Week 8 – Day 2):

A) Snatch: 5 x 3 at 70% of SN 1RM, Rest 2 min

B) Front Squat: Find new FS 1RM, 5-4-3-2-1, Rest as needed

C1) RDL: 4 x 5 at 85% of C & J 1RM, Rest 30 sec

C2 )Strict Knees to Elbows: 4 x 10, Rest 1 min

*Post loads/thoughts to comments

The Revolutionary Guide to Manly Short Shorts

6/11/13

Rest Day!

You're going to need this for tomorrow:

 

6/10/13

Weightlifting Workout (Week 8 – Day 1):

A) Hang Clean + Clean: 4 x 1+ 2 reps at 65% of Clean 1RM, Rest 2 min

B) Jerk: 4 x 2 reps at 80% of C & J 1RM, Rest 2 min

C) Vertical Jump: Test! Max effort, no step.

D1) Push Press: 3 x 3 reps at 75% of C& J 1RM, Rest 1 min

D2) OH Walking Lunge: 3 x 20 reps, add weight each set, Rest 1 min

D3) GHD Sit Ups: 3 x 10, Rest 2 min

*Post loads/thoughts to comments!

To Everybody Who's Training For Something