Windy City Weightlifting

11/30/14

Rest Day!

11/29/14

Open Oly Session 9-11am!

A)     Clean High Pulls: 4 x 3 Build to Pulls @75%

B)      Power Clean : 3-3-3-3-3 (very light, work on speed and timing)

C)      Front Squat: 50% x 3, 60% x 3, 65% x 1, 3(70% x 1)

D)     Push Press: 3 x 5 @ 60% C & J  

11/28/14

Rest Day!

11/27/14

Closed for thanksgiving!

11/26/14

Open Oly Session in the morning and evening

Weightlifting Workout Deload Week – Day 2:

A)     Clean Pulls: 4 x 3 @ 80% R: 90 sec

B)      Power Snatch : 3-3-3-3-3 (very light, work on speed and timing)

C)      Back Squat: 50% x 3, 60% x 3, 65% x 1, 70% 3 x 1

D)     RDL: 3 x 5 @ 80% C & J  

11/25/14

Rest Day!

11/24/14

This week we will have a limited Schedule for the Thanksgiving Holiday!

On Wednesday Morning and Evening we will have Open Oly Session where you are free to come in and complete the workout that is posted.

On Saturday from 9-11am we will have an Open Oly Session with the same format

We are on a deload week and will start with a new phase on December 1st

We will also be Hosting an OLYMPIC LIFTING SEMINAR on December 6th for members of WCCF who wish to learn and become comfortable with Olympic Lifting. This is for all level Olympic Lifters.

Weightlifting Workout (Deload – Day 1):

A)     Snatch:  50% x 2, 60% 3 x 2, 70% 3 x 1

B)      Clean & Jerk: 50% x 2, 60% 3 x 2, 70% 3 x 1

C)      Jerk: 3-3-3-3-3 (very light, work on speed and technique)

D)     Front Squat: 50% x 3, 60% x 3, 65% x 1, 70% 3 x 1

*Post loads/thoughts to comments

 

11/23/14

Rest Day!

11/22/14

Weightlifting Workout (Week 6 – Day 4):

A)     Snatch: MAX OUT, Rest as needed (no more than 5 attempts)

B)      Clean & Jerk: MAX OUT, Rest as needed (no more than 5 attempts)

*Post loads/thoughts to comments

11/21/14

Rest Day!