Windy City Weightlifting

3/24/15

Rest Day!

3/23/15

Week 12 - Day 1

Monday, Wednesday, Saturday this week comrades.  We're coming down...maxing out next week.

A. power snatch:
    70% x 2 x 2; rest 2 minutes
    80% x 2
B. snatch: 
    80% x 2 x 2; rest 2 minutes
    90% x 1 x 2; rest 2 minutes
C. snatch pull: 100% x 2 x 4; rest 2 minutes
D. power clean / push jerk:
    70% x 2.1; rest 2 minutes
    80% x 2.1 x 3; rest 2 minutes
E. back squat: 
    70% x 2; rest 2-3 minutes
    80% x 2 x 3; rest 3 minutes

*post loads/notes to comments

3/21/15

Week 11 - Day 5

A. hang power snatch:
    60% x 2; rest 2 minutes
    70% x 2 x 2; rest 2 minutes
B. snatch: 80% x 2 x 5; rest 2 minutes
C. hang snatch pull: 80% x 4 x 4; rest 2 minutes
D. squat clean:
    70% x 2; rest 2 minutes
    80% x 2 x 3; rest 2 minutes
E. hang clean pull: 
    90% x 3; rest 2 minutes
    100% x 2 x 2; rest 2 minutes
F. front squat: 75% x 3 x 4; rest 2-3 minutes

*post loads/notes to comments

3/20/15

Week 11 - Day 4

A. sotts press: 3-3-3; rest as needed
B. jerk behind neck: 2-2-2; rest 2 minutes
C. clean grip deadlift: 
    90% x 3; rest 2-3 minutes
    100% x 2; rest 2-3 minutes
    110% x 2 x 3; rest 2-3 minutes

*post loads/notes to comments

3/19/15

Rest Day!

3/18/15

Week 11 - Day 3

A. power clean: 
    60% x 2; rest 2 minutes
    70% x 2 x 3; rest 2 minutes
B. snatch: 80% x 2 x 4; rest 2 minutes
C. clean & jerk: 
    70% x 2; rest 2 minutes
    80% x 2; rest 2 minutes
    90% x 1
D. clean pull: 100% x 2 x 4; rest 2 minutes
E. front squat:
    70% x 2; rest 2 minutes
    80% x 2 x 4; rest 2-3 minutes

*post loads/notes to comments

3/17/15

Week 11 - Day 2

A. press behind neck (snatch grip): 3-3-3; rest as needed
B. power clean:
    70% x 3; rest 2 minutes
    80% x 2 x 3; rest 2 minutes
C. jerk behind neck: 2-2-1-1-1-1; rest 2 minutes

*post loads/notes to comments

3/16/15

Week 11 - Day 1

This week - Monday, Tuesday, Wednesday, Friday, Saturday

A. power snatch: 70% x 3 x 3; rest 2 minutes
B. snatch:
    80% x 2 x 2; rest 2 minutes
    90% x 1 x 3; rest 2 minutes
C. snatch pull: 100% x 2 x 4; rest 2 minutes
D. snatch grip deadlift: 100% x 2 x 3; rest 2 minutes
E. back squat: 
    70% x 2; rest 2 minutes
    80% x 2 x 4; rest 2-3 minutes

*post loads/notes to comments

3/14/15

Week 10 - Day 4

A. hang power snatch (above knee)
    65% x 3; rest 2 minutes
    75% x 2 x 2; rest 2 minutes
B. clean: 70% x 2 x 4; rest 2 minutes
C. clean pull: 
    90% x 3; rest 2 minutes
    100% x 2 x 2; rest 2 minutes
D. power clean / push jerk: 
    70% x 1.2; rest 2 minutes
    80% x 1.2 x 3; rest 2 minutes
E. front squat: 
    70% x 2; rest 2 minutes
    80% x 2; rest 2 minutes
    90% x 2 x 2; rest 3-4 minutes

*post loads/notes to comments

3/13/15

Rest Day!