UPDATED SCHEDULE AND INFORMATION

The date is closing in! If you have any questions regarding the meet please feel free to give us a call.

1. Parking
All parking around the gym is street parking. No permit required and no meters. Keep a look out for no parking zones and or overhead doors. We have a ton of parking within the two blocks surrounding the gym

2. SCHEDULE

5:30AM – 6:30AM – SESSION 1 WEIGH IN (F 48-53-58-63)
7:00AM – SESSION 1 BEGINS

7:30AM – 8:30 AM – SESSION 2 WEIGH IN (F 69-75-75+)
9:30AM – SESSION 2 BEGINS

10:00AM – SESSION 3 WEIGH IN (M 62-69-77)
12:00PM – SESSION 3 BEGINS

12:30PM – 1:30 PM SESSION 4 WEIGH IN (M 85 – 94)
2:30 PM SESSION 4 BEGINS

3:00PM – 4:00PM SESSION 5 WEIGH IN (M 105-105+)
5:00PM – SESSION 5 BEGINS

2014 Chicago Open


Program update

Cycle 2 ( 3 weeks ) for IL state meet 4/19/14

Here is an out line of what training will look like over the next 3 weeks. Wave training is something new we are going to try out on Tuesday nights. For the Snatch, 3 waves of 3 reps may look like this, Wave #1 90-93-96 Wave #2 95-98-101 Wave #3 10-103-106. I want to use this as a more controlled day with very few if any misses. Thursdays will be our max effort night off the blocks, but I will stop attempts at 3 misses for now.

Tuesday: Wave

Squat-1×2 ( 2 rep max )

Snatch-3 waves of 3 reps

C&J-2 waves of 4 reps

Thursday: Blocks

Squat-3×5 @ 85%

Snatch-1×1 ( heavy single ) high block, then 3 doubles at 80%

C&J-1×1 (heavy single ) high block, then 3 doubles at 80%

Saturday: Total

MAX Snatch

MAX C&J

2-15-14

MAX Snatch

MAX CLean and Jerk

2-13-14

Thursday:

Squat 3×5 @85%

Power Snatch 1×1 build to a heavy single, keep the fast and good clean catch. Then 2×2 around 80% of your single.

Power Clean and Jerk 1×1 build to a heavy single, keep the fast and good clean catch. Then 2+1 or 1+2 around 80% of your single.

Hip ext 3×15

Abs