Windy City Weightlifting

9/11/11

REST DAY!

The Odd Couple: How to Combine CrossFit and Olympic Weightlifting

9/10/11

Weightlifting Workout:

Snatch: 50% x 3, 60% x 3, 70% x 3, 75% x 3, 70% x 3

Clean & Jerk: 50% x 3, 60% x 3, 70% x 3, 75% x 3, 70% x 3

Back Squat: 50% x 3, 60% x 3, 70% x 3, 75% x 3, 70% x 3

Strict Press: 50% x 3, 60% x 3, 70% x 3, 75% x 3, 70% x 3

Agility: Prowler Push 4 x 20 yard sprints

The Anthem of Little Moscow:

   

9/9/11

Rest Day!

KStar Squats and Mobility for the Squat

9/8/11

Weightlifting Workout:

Clean & Jerk: 50% x 3, 60% x 3, 70% x 3, 75% x 3, 70% x 3

Power Snatch: 50% x 3, 60% x 3, 70% x 3, 75% x 3, 70% x 3

Back Squat: 50% x 3, 60% x 3, 70% x 3, 75% x 3, 70% x 3

RDL: 50% x 3, 60% x 3, 70% x 3, 75% x 3, 70% x 3

Agility: 4 x 20yard high knees, 4 x 20yard butt kicks, 4 x 40yard sprint

Nutrition for Weightlifters (lengthy, but a good read)

9/7/11

*The meet has been moved up a week!  We had to adjust so that competitors on the bubble of qualifying for the American Open would have a final chance to qualify.  The competition will be SUNDAY, NOV 6^th right here at WCCF!  Mark your calendar and watch for further announcements.   I have adjusted our training cycle accordingly.

Weightlifting Workout:

Snatch: 50% x 3, 60% x 3, 70% x 3, 75% x 3, 70% x 3

Hang Clean: 50% x 3, 60% x 3, 70% x 3, 75% x 3, 70% x 3

Jerk (from racks or blocks): 50% x 3, 60% x 3, 70% x 3, 75% x 3, 70% x 3

Front Squat: 50% x 3, 60% x 3, 70% x 3, 75% x 3, 70% x 3

Dimas wants you to lift the weight!

9/6/11

Rest Day!

See you tomorrow at 5:30pm and 7pm.

Managing Depression with Weightlifting?

9/5/11

Labor Day - Rest Day!

*The meet has been moved up a week!  We had to adjust so that competitors on the bubble of qualifying for the American Open would have a final chance to qualify.  The competition will be SUNDAY, NOV 6^th right here at WCCF!  Mark your calendar and watch for further announcements and entry forms.

Our Favorite Lifter Dmitry Klokov at the World Championships

9/4/11

Rest Day!

Work on mobility in the front rack position:

Improving The Front Rack

*Tomorrow is labor day and we will be closed.  See you all on WEDNESDAY!

9/3/11

*Class is at 9AM today!

Weightlifting Workout:

Snatch: 50% x 1 x 5, 55% x 1 x 5, 60% x 1 x 5

Clean & Jerk: 50% x 1 x 5, 55% x 1 x 5, 60% x 1 x 5

Back Squat:  50% x 1 x 5, 55% x 1 x 5, 60% x 1 x 5

Push Press: 50% x 1 x 5, 55% x 1 x 5, 60% x 1 x 5

I Don't Want to Get Big & Bulky! (an article for the ladies!)

9/2/11

REST DAY!

Change for the Sake of Change?

What are your goals?  Feel free to share in the comments!