Windy City Weightlifting

12/31/14

OPEN GYM 8am-12pm

Weightlifting Workout (Week 4 – Day 2):

A)     Snatch: 5 x 2 at 85% of SN 1RM, Rest 2 min

B)      Jumping Clean Pull(from hang) + Hang Clean: 2+1 x 5 sets at 65% of CJ 1RM, Rest 2 min

C)      Back Squat: 3 x 3 reps at 80% of BS 1RM, Rest 3 min

D)     One Piece Pick Up Drill (Clean Grip – 3012 tempo):  3 x 3 reps at 85% of CJ 1RM, Rest 90s

*Post loads/thoughts to comments.

12/30/14

Rest Day!

12/29/14

Weightlifting Workout (Week 4 – Day 1):

A)     Snatch: 3 x 2 reps at 75% of SN 1RM, Rest 2 min

B)      Clean & Jerk:  3 x 2 + 1 reps at 75% of C & J 1RM, Rest 2 min

C)      Back Squat: 3 x 5 reps at 80% of BS 1RM, Rest as needed

D1) KB Walking Lunges: 2 x 20 reps, go heavy here, 45 seconds rest

D2) Sit Ups: 2 x 25 reps, Rest 1 min

*Post loads/thoughts to comments

12/28/14

Rest Day!

12/27/14

OPEN OLY 8am-10am

Weightlifting Workout (Week 3 – Day 2):

A)     Snatch: 5 x 2 reps at 80% of CJ 1RM, Rest 2 min

B)    Jerk: 4 x 2 @ 75% Rest 2 min

C)      Front Squat: 3 x 5 reps at 80% of FS 1RM, Rest as needed

*Post loads/thoughts to comments

12/26/14

Rest Day!

12/25/14

Merry Christmas!

Rest Day! Gym Closed!

12/24/14

Optional Workout

Open Gym 8am-12pm

Weightlifting Workout (Week 3 – Day 2):

A)     Clean & Jerk: 4 x 2 reps at 75% of CJ 1RM, Rest 2 min

B)     Push Press: 4 x 4  Building to a challenging weight Rest 2 min

C)     Front Squat: 3 x 5 reps at 80% of FS 1RM, Rest as needed

*Post loads/thoughts to comments

12/23/14

Rest Day!

12/22/14

Weightlifting Workout (Week 3 – Day 1):

A)     Snatch: 5 x 2 reps at 75% of SN 1RM, Rest 2 min

B)      Front Squat: 4 x 2 reps at 80%, Rest 2 min

C)      Hang Snatch: 4 x 2 at 65% of SN 1RM, Rest 2 min

D)     Split Jerk: 4 sets x 3 @ 65% of C & J 1RM; Rest 2 min

*Post loads/thoughts to comments.