Windy City Weightlifting

8/31/14

Rest Day!

8/30/14

Weightlifting Workout (Week 6 – Day 4):

A)     Snatch: 3 x 1 rep at 95% of SN 1RM, Rest 2 min

B)      Clean & Jerk: 3 x 1 at 95% of CJ 1RM, Rest 2 min

C)      Back Squat: 5 x 2 at 82% of BS 1RM, Rest as needed.

D)     KB Walking Lunge, 3 x 6/leg, Rest 1 min

*Post loads/thoughts to comments

8/29/14

Rest Day!

8/28/14

Weightlifting Workout (Week 6 – Day 3):

A. 1 legged rebound jump (low box - 12" or plates): 15/leg x 3; rest 2 minutes (http://www.youtube.com/watch?v=Bigpt9J9xzk)

B. standing broad jump: 5-5-5; rest 2 minutes b/t sets of 6

C. rim jump: 6-6-6; rest 2 minutes (http://www.youtube.com/watch?v=GxDx9CdiFbY)

*will work best here with target to jump to (i.e. spot on wall, vert tester, ring height, etc.)

D. high drop jump: 5-5-5; rest 2 minutes

*drop off high box (20% higher than best vertical), absorb landing for a second, and rebound up

E. squat jump with pause: 10-10-10; rest 2 minutes (http://www.youtube.com/watch?v=esSwt_9GXKw)

*Post results to comments  

8/27/14

Weightlifting Workout (Week 6 – Day 2):

A)     Clean & Jerk: 4 x 1 at 95% of SN 1RM, Rest 2 min

B)      Back Squat: 4 x 1 rep at 82% of BS 1RM, Rest 2-3min

C)      EMOTM for 12 minutes: 2 Hang Snatch at 60%

D)     Plank Hold: 3 x 45sec, Rest 1 min

*Post loads/thoughts to comments

8/26/14

Rest Day!

8/25/14

Weightlifting Workout (Week 6 – Day 1) :

A)     Snatch: 4 x 1 rep at 95% of SN 1RM, Rest 2 min

B)   Front Squat: 5 x 2 at 82% of FS 1RM, Rest as needed

C)      Push Press: 3 x 5 reps, increase by 2-5lb from last Monday, Rest 2 min

*Post loads/thoughts to comments

8/24/14

Rest Day!

8/23/14

Weightlifting Workout (Week 5 – Day 4):

A)     Snatch: 3 x 1 rep at 90% of SN 1RM, Rest 90s

B)      Clean & Jerk: 3 x 1 rep at 90% of C&J 1RM, Rest 90s

C)      Back Squat: 4 x 3 at 85% of BS 1RM, Rest as needed

*Post loads/thoughts to comments

8/22/14

Rest Day!