Reminder that we are now open all day on Mondays from 8am-4pm and during regular scheduled class times.

MONDAY
A. Press 5-5-5-5-5
B. 10 rounds of:
10 pullups
10 pushups
10 situps
10 squats

TUESDAY
A. Front Squat 10-10-10-10-10
(rest 4 minutes between sets for maximum effort)
B. Weighted dips 3×10

WEDNESDAY
A. Bench press 5-5-5-5-5
B. 3 rounds of:
20 kettlebell swings
20 goblet squats w/ kb
20 goblet hold walking lunges

THURSDAY
practice technique, then
“Grace”
30 clean and jerks

FRIDAY
“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

SATURDAY
5 rounds for max reps of:
Body weight bench press
Pull ups
Body weight back squat
(rest appropriately between rounds)

Niagara Weightlifting’s competitive team follows bulgarian style training.
Some lifter train twice a day and other’s only once due to time constraints; like life…
Each training session consists (usually) of snatch, clean and jerk, and a squat – front or back.
We like to keep it simple.
Beginners concentrate on snatch, clean and jerk drills with very light weights, such as pulls from different positions. They also squat. Everyone squats.
Since we stopped using a percentage based program, we’ve seen great increases in all our lifters. Most lifters will PR (which means breaking a previous “personal record”) every session; whether it’s the snatch, the clean and jerk, just the clean, just the jerk, a squat or all of the above – it happens.
We look forward to an amazing competition year in Ontario and aim for lifters on the podium at the 2015 Pan Ams in Toronto.

Here’s some links to what we do at Niagara Weightlifting…

http://www.youtube.com/user/gleason73?feature=guide