Training Week of 4.17.17 – Training Week 1 of 7

Xi XiaWeightlifting Program%s Comments

Monday

Warm Up
5 RL Single Leg RDL to Hip Airplane, unweighted
10 Jump Squats
10 RL Powell Raise
X 2 sets

WOD
A. 3 Snatch + 3 Overhead Squat – 70% x 3 sets
B. Hang Clean below the knee & Jerk – 75% x 1 x 3
C. Front Squat – 60% x 10 reps x 3 sets

Recovery
Lying Internal Rotation Stretch x 90 seconds

Wednesday

Warm Up
20 Forwards & Backwards Arm Circles
10 Roll to V-Sit
5 RL Single Leg Squats (to target)
X 2 sets

WOD
A. Hang Snatch below the knee – 80% x 1 x 3
B. 3 Clean + 3 Jerk – 70% x 3 sets
C. Front Squat – 60% x 5 reps x 3 sets (or 10 reps if you missed Monday)

Recovery
Banded Active Leg Raise x 10 RL

Thursday

Warm Up
10 Light Bar Behind the Neck Shoulder Press
5 Inchworms
15 RL Leg Swings
X 2 sets

WOD
A. Snatch Pull – 90% x 3 x 5
B. Clean Pull – 90% x 3 x 5
C. Push Press – 70% x 5 x 5

Recovery
Foam Roll Glutes, Lats, Upper Back x 2 min RL

Saturday

Warm Up
10 PVC Passthrough
10 PVC Overhead Squat
10 PVC Good Morning
X 2 sets

WOD
A. Snatch – build to 90% x 1
B. Clean & Jerk – build to 90% x 1
+
3 sets:
Row 500 meters
Rest 2 minutes
– Try for a consistent pace across sets

Recovery
Athlete’s Choice

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