Windy City Weightlifting

2/28/15

Week 8 - Day 3

A. power snatch:
    60% x 2; rest 2 minutes
    70% x 2 x 3; rest 2 minutes
B. power clean / jerk: 70% x 2.1 x 4; rest 2 minutes
C. back squat:
    55% x 4; rest 2 minutes
    65% x 3 x 4; rest 2 minutes

*post loads/notes to comments

2/27/15

Rest Day!

2/26/15

Rest Day!

2/25/15

Week 8 - Day 2

Max week is next week.  Volume down considerably, but we will still train 4 days.  Fight the urge to do more...stick to the program and prepare to max.  Schedule for next week below.

Monday - train
Tuesday - train
Wednesday - train
Thursday - train
Saturday - max

A. power snatch:
    70% x 2 x 2; rest 2 minutes
    80% x 2 x 3; rest 2 minutes
B. power clean / push jerk: 70% x 1.1 x 4; rest 2 minutes
C. clean pull:
    80% x 4; rest 2 minutes
    90% x 2 x 3; rest 2 minutes
D. front squat:
    65% x 3; rest 2 minutes
    80% x 3 x 3; rest 2-3 minutes

*post loads/notes to comments

2/24/15

Rest Day!

2/23/15

Week 8 - Day 1

A. snatch:
    70% x 2; rest 2 minutes
    80% x 2 x 3; rest 2 minutes
B. snatch pull:
    90% x 2 x 3; rest 2 minutes
    100% x 2 x 2; rest 2 minutes
C. power clean:
    70% x 2; rest 2 minutes
    80% x 2 x 2; rest 2 minutes
D. clean & jerk: 80% x 1 x 5; rest 2 minutes
E. hang clean pull (above knee - use blocks): 90% x 3 x 3; rest 2 minutes

*post loads/notes to comments

2/21/15

Week 7 - Day 4

A. snatch: 
    60% x 3; rest 2 minutes
    70% x 2; rest 2 minutes
    80% x 2; rest 2 minutes
    90% x 1 x 2; rest 2 minutes
B. hang snatch pull (above knee - use blocks): 90% x 3 x 3; rest 2 minutes
C. snatch grip deadlift: 100% x 2 x 3; rest 2 minutes
D. squat clean: 
    70% x 2; rest 2 minutes
    80% x 1 x 4; rest 2 minutes
E. jerk behind neck (use blocks):
    80% x 2; rest 2 minutes
    90% x 1 x 3; rest 2 minutes
F. front squat: 60% x 3 x 4; rest 2 minutes

*post loads/notes to comments

2/20/15

Week 7 - Day 3

A. power clean / push jerk:
    70% x 2.2; rest 2 minutes
    80% x 1.1 x 3; rest 2-3 minutes
B. hang clean pull (above knee):
    80% x 3; rest 2 minutes
    90% x 2 x 2; rest 2 minutes
C. clean grip deadlift:
    90% x 2 x 2; rest 2 minutes
    100% x 1 x 2; rest 2 minutes
D. back squat:
    65% x 3; rest 2 minutes
    85% x 3 x 4; rest 3-4 minutes

*post loads/notes to comments

2/19/15

Rest/Make Up Day!

2/18/15

Week 7 - Day 2

A. power snatch:
    60% x 4; rest 2 minutes
    70% x 4 x 2; rest 2 minutes
B. clean / jerk:
    70% x 2.1; rest 2 minutes
    80% x 2.1
C. clean & jerk: 
    90% x 1; rest 2-3 minutes
    100% x 1
D. clean pull:
    100% x 2 x 2; rest 2 minutes
    110% x 1 x 3; rest 2 minutes
E. jerk behind neck:
    70% x 2; rest 2 minutes
    80% x 2; rest 2 minutes
    90% x 1 x 2; rest 2 minutes
F. back squat: 
    50% x 4; rest 2 minutes
    60% x 3 x 2; rest 2 minutes

*post loads/notes to comments