Rest Day!
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Weightlifting Workout (Week 11 – Day 1):
A) Clean & Jerk: warm up, work up to 90% x 1, 95% x 1, 100% x 1, 101% x 1… of CJ 1 RM, Rest 2 min
B) Hang Snatch: work up to 3 x 1 @ 75 – 80% of SN 1RM, Rest 2 min
C) Hang Clean + Jerk: work up to 3 x 1 @ 75 – 80% of C & J 1RM, Rest 2 min
D) Hanging L Raises: 3 x 10 reps, Rest 1 min
*Post loads/thoughts to comments
Weightlifting Workout (Week 10 – Day 4):
A) Snatch: 50% x2, 60% x 2, 70% x 1, 75% x 1, 3(80% x 1) of SN 1 RM, Rest 2 min
B) Clean & Jerk: 50% x2, 60% x 2, 70% x 1, 75% x 1, 3(80% x 1) of C & J 1 RM, Rest 2 min
C1) DB/KB Walking Lunge: 4 x 20 steps, keep increasing weight each set, Rest 1 min
C2) Partner Glute Ham Raise: 4 x 6 reps, Rest 1 min
C3) Plank Hold: 4 x :45sec, Rest 1 min
*Post thoughts/loads to comments.
Weightlifting Workout (Week 10 – Day 3):
A. 1 leg line hop: 30/leg x 4; rest 2 minutes
B. 1 leg bound: 25m/leg x 4; rest 2 minutes (1 set = 25m down left or right + 25m back left or right)
C. box jump: 5-5-5-5; rest 2 minutes
D. low squat ankle hop into lunge: 5/leg x 4; rest 2 minutes
E. depth jump: 18"+ x 5 x 4; rest 2 minutes
*Post loads/thoughts to comments
We are running a new Track called EXPLOSIVE! It is a Supplemental Track that is based around Jump Training and Strength Building... it would be extra work to do on top of OLY Class or Regular Classes to accelerate you to your goal! It can be completed before or after classes and is 3 days per week! Here is the link for anyone interested!
http://www.windycitycrossfit.com/windycitycrossfit/explosive-track.html
Weightlifting Workout (Week 10 – Day 2):
A) Snatch: 50% x2, 60% x 2, 70% x 1, 75% x 1, 80% x 1 of SN 1 RM, Rest 2 min
B) Jerk: 5 x 3 at 72% of C & J 1RM, Rest 2 min
C) Front Squat: 50% x 2, 60% x 2, 70% x 1, 75% x 1, 80% x 1 of FS 1RM, Rest 2 min
D) Snatch Pulls: 60% x 3, 70% x 3, 75% x 1, 80% x 1, 90% x 1 of SN 1RM, Rest 2 min
*Post loads/thoughts to comments
2 BIG ANNOUNCEMENTS!!!
1.) We are EXPANDING THE OLY SCHEDULE! Starting Monday we will have warm ups starting at:
530pm, 6:00pm, 6:30pm, and 7:00pm
This means you will be able to start the workout at whatever time there is listed above that fits your schedule, you will then have until 8:00pm to finish the workout!
We are hoping this will allow people some more flexibility to get in and get their lifts going!
2.)We will be welcoming a new member of the coaching team this coming week!
His name is Coach Ryne and he is an OLY Specialist!
Naturally he will be joining me in coaching the OLY Crew each week!
We are really excited to have him on! Let's show him what we got!
Weightlifting Workout (Week 10 – Day 1):
A) Clean & Jerk: 50% x2, 60% x 2, 70% x 1, 75% x 1, 80% x 1 of C & J 1 RM, Rest 2 min
B) Power Snatch: 5 x 3 at 65% of SN 1RM, Rest 2 min
C) Back Squat: 50% x 2, 60% x 2, 70% x 1, 75% x 1, 80% x 1 of BS 1RM, Rest 2 min
D) Clean Pulls: 60% x 3, 70% x 3, 75% x 1, 80% x 1, 90% x 1 of C & J 1RM, Rest 2 min
*Post loads/thoughts to comments.
2 BIG ANNOUNCEMENTS!!!
1.) We are EXPANDING THE OLY SCHEDULE! Starting Monday we will have warm ups starting at:
530pm, 6:00pm, 6:30pm, and 7:00pm
This means you will be able to start the workout at whatever time there is listed above that fits your schedule, you will then have until 8:00pm to finish the workout!
We are hoping this will allow people some more flexibility to get in and get their lifts going!
2.)We will be welcoming a new member of the coaching team this coming week!
His name is Coach Ryne and he is an OLY Specialist!
Naturally he will be joining me in coaching the OLY Crew each week!
We are really excited to have him on! Let's show him what we got!
Weightlifting Workout (Week 9 – Day 4):
A) Snatch: 3 x 2 reps at 85% of SN 1RM, Rest 2 min
B) Clean & Jerk: 3 x 2 reps at 85% of CJ1RM, Rest 2 min
C) Back Squat: 5 x 3 at 85% of BS 1RM, Rest as needed
*Post loads/thoughts to comments