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Cori
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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: 5 x 2 at 65% of SN 1RM, Rest 2 min D) Push Jerk.Split... Continue reading
Posted Feb 2, 2014 at Windy City Weightlifting
Posted Feb 1, 2014 at Windy City Weightlifting
Weightlifting Workout (Week 2 – Day 4): A) Snatch: 3 x 2 at 80% of SN 1RM, Rest 2 min B) Clean & Jerk: 3 x 2 at 80% of C&J 1RM; Rest 2 min C) Back Squat: 3 x 5 at 77% of BS 1RM, Rest as needed D1)... Continue reading
Posted Jan 31, 2014 at Windy City Weightlifting
Rest Day! Have you worked on your overhead/shoulder mobility yet?! Continue reading
Posted Jan 30, 2014 at Windy City Weightlifting
Weightlifting Workout (Week 2 – Day 3 - Plyos): A. 1 leg line hop: 50/leg x 4; rest 2 minutes (http://www.youtube.com/watch?v=LWIwwaQYSK0) B. star jump: 8-8-8-8; rest 2 minutes (http://www.youtube.com/watch?v=hPFtd4K-khA) C. power skip: 25m x 4; rest 2 minutes (http://www.youtube.com/watch?v=NCY9gFsZk9Y) D. side to side box jump: 12-18" x 8 x 3;... Continue reading
Posted Jan 29, 2014 at Windy City Weightlifting
Weightlifting Workout (Week 2 – Day 2): A) Clean & Jerk: 5 x 2 at 80% of CJ 1RM, Rest 2 min B) Front Squat: 3 x 5 at 77% of FS 1RM, Rest as needed C1) RDL: 4 x 6 at 80% of C & J 1RM, Rest 1... Continue reading
Posted Jan 28, 2014 at Windy City Weightlifting
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Posted Jan 27, 2014 at Windy City Weightlifting
Weightlifting Workout (Week 2 – Day 1): A) Snatch: 5 x 2 at 80% of SN 1RM, Rest 2 min B) Front Squat: 4 x 3 at 77%, Rest 2 min C) Hang Clean: 4 x 3 at 70% of C & J 1RM; Rest 2 min D) Clean Grip... Continue reading
Posted Jan 26, 2014 at Windy City Weightlifting
Rest Day! The Dark Side Of Kale Continue reading
Posted Jan 25, 2014 at Windy City Weightlifting
Weightlifting Workout (Week 1 – Day 4): A) Snatch: 3 x 3 reps at 75% of SN 1RM, Rest 1 min B) Clean & Jerk: 3 x 3 reps at 75% of CJ 1RM, Rest 1 min C) Back Squat: 3 x 5 at 75% of BS 1RM, Rest 2... Continue reading
Posted Jan 24, 2014 at Windy City Weightlifting
Posted Jan 23, 2014 at Windy City Weightlifting
Weightlifting Workout (Week 1 – Day 3 - Plyos): A. 1 leg line hop: 50/leg x 3; rest 2 minutes (http://www.youtube.com/watch?v=LWIwwaQYSK0) B. star jump: 10-10-10; rest 2 minutes (http://www.youtube.com/watch?v=hPFtd4K-khA) C. power skip: 25m x 3; rest 2 minutes (http://www.youtube.com/watch?v=NCY9gFsZk9Y) D. side to side box jump: 12-18" x 8 x 3;... Continue reading
Posted Jan 22, 2014 at Windy City Weightlifting
Weightlifting Workout (Week 1 – Day 2): A) Clean & Jerk: 5 x 3 reps at 75% of CJ 1RM, Rest 1 min B) Front Squat: 3 x 5 at 75% of FS 1RM, Rest as needed C1) Partner Glute-Ham Raises/Or GHR on Machine: 3 x 6, Rest 1 min... Continue reading
Posted Jan 21, 2014 at Windy City Weightlifting
Rest Day! The One Pattern Series: The Power Clean Continue reading
Posted Jan 20, 2014 at Windy City Weightlifting
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*Today is Day 1 of a 13-Week Training Cycle! Welcome, Oly Foundations Graduates! Weightlifting Workout (Week 1 – Day 1): A) Snatch: 5 x 3 reps at 75% of SN 1RM, Rest 1 min B) Hang Snatch: 50% x 3, 60% x 3, 70% x 3, 75% x 3, 75%... Continue reading
Posted Jan 19, 2014 at Windy City Weightlifting
Rest Day! Great job by our competitors yesterday at the Sayre Park meet! *New Oly cycle begins tomorrow! See you there. A Crossfitter in a non-Crossfitter's Body Continue reading
Posted Jan 18, 2014 at Windy City Weightlifting
*No Oly Class today! We are competing at the Sayre Park Winter Weightlifting Meet. Wear your WCCF gear and come cheer on your teammates. Good luck today, WCCF Weightlifting! Have fun on the platform and crush those weights! Continue reading
Posted Jan 17, 2014 at Windy City Weightlifting
REST DAY! For those in the Sayre Park Weightlifting Meet tomorrow – get ready to compete, get ready to max! Make note of your weigh-in time and don’t be late. *For those who finished up the cycle earlier this week, want to give you a huge congratulations! A great cycle... Continue reading
Posted Jan 16, 2014 at Windy City Weightlifting
Weightlifting Workout (Week 13 – Day 3): *For today’s testing, give yourself as many attempts as you feel you need and when you feel you did your best, move on to the next test. A ) Test Vertical Jump: no step, straight up B ) Test Standing Broad Jump C... Continue reading
Posted Jan 15, 2014 at Windy City Weightlifting
Weightlifting Workout (For those doing the competition on Sat) Week 13 – Day 2: A) Power Snatch : 3-3-3-3-3 (very light, work on speed and timing) B) Back Squat: 50% x 3, 60% x 3, 65% x 1, 3(70% x 1) C) Clean Pulls: 60% x 3, 70% x 3,... Continue reading
Posted Jan 14, 2014 at Windy City Weightlifting
Rest Day! Sanford's Distinct Training Regimen Redefines Strength Continue reading
Posted Jan 13, 2014 at Windy City Weightlifting
Weightlifting Workout (Week 13 – Day 1): A) Snatch: 50% x 2, 60% x 2, 70% x 1, 75% x 1, 80% x 1 (or to opener for 1x) B) Clean & Jerk: 50% x 2, 60% x 2, 70% x 1, 75% x 1, 80% x 1 (or to... Continue reading
Posted Jan 12, 2014 at Windy City Weightlifting
Rest Day! High Rep Olympic Weightlifting Continue reading
Posted Jan 11, 2014 at Windy City Weightlifting
Weightlifting Workout (Week 12 – Day 4): A) Snatch: work up to 3 x 1 at 95% of SN 1 RM or take up to new MAX (only 3 misses allowed), Rest 2 min B) Clean & Jerk: work up to 3 x 1 at 95% of C & J... Continue reading
Posted Jan 10, 2014 at Windy City Weightlifting
Rest Day! Chen Wei-Ling 170kg FS at 46kg BW Continue reading
Posted Jan 9, 2014 at Windy City Weightlifting