Windy City Weightlifting

WCCF Weightlifting

  

Weightlifting is the ultimate sport – requiring explosive power, technique, strength, coordination, balance, flexibility and mental focus.

WCCF Weightlifting's number one goal is to improve the skills and strength of its members in the Snatch and Clean & Jerk. We are dedicated to preparing our athletes for all levels of competition - international, national, amateur, or simply against one's self.  Concurrently, we aim to introduce finer points and techniques of the Olympic lifts to athletes new to the sport or looking to enhance their performance in WCCF Group Training WODs.

Our program is designed to treat the weightlifting sessions as a team practice. Training is scheduled for 3 days/week, and programming is done for the team as a whole, with the exception of modifications to the programming for individual athletes as needed or determined by the coaching staff.

Our weightlifting sessions are held on Monday/Wednesday/Saturday.  For questions please contact Coach Dan at [email protected].

4/4/15

Week 13 - Day 5

A. snatch: 70% of new Max 2 x 6 R: 2 min
B. clean & jerk: 70% of new Max 2 x 6 R: 2 min

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4/3/15

Week 13 - Day 4

A. snatch pull: build to heavy singlel
B. clean pull: build to heavy single
C1. back extension: 10-10-10; rest 30 sec
C2. ghd sit-up: 10-15 x 3; rest 30 sec

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4/2/15

Week 13 - Day 4

A. snatch: build to 70%
B. clean & jerk: build to 70%

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4/1/15

Week 13 - Day 3

A. snatch: find 1RM (3 attempts)
B. clean & jerk: find 1RM (3 attempts)

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3/31/15

Week 13 Day 2

Rest Day

Prep for Max Day Wednesday!

3/30/15

Week 13 - Day 1

Max Week!  We will train Monday Rest Tuesday Max Wednesday, then go light the remainder of the week. Starting with new max numbers next monday!

A. snatch: build to 90%
B. clean & jerk: build to 90%
C. front squat: build to heavy double

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3/28/15

Week 12 - Day 3

A. power snatch: 60% x 3 x 2; rest 2 minutes
B. snatch: 70% x 2 x 3; rest 2 minutes
C. power clean / jerk: 70% x 1.2 x 3; rest 2 minutes
D. back squat: 60% x 3 x 3; rest 2 minutes

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3/27/15

Rest Day!

3/26/15

Rest Day!

3/25/15

Week 12 - Day 2

A. hang power snatch:
    60% x 2; rest 2 minutes
    70% x 2 x 2; rest 2 minutes
B. clean / jerk: 70% x 2.2 x 3; rest 2 minutes
C. clean pull: 90% x 2 x 2; rest 2 minutes
D. front squat: 70% x 3 x 3; rest 3 minutes

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