Weightlifting Week of 3.20.17 – Training Week 3 of 6

Xi XiaWeightlifting Program%s Comments

Monday

Warm Up
Partner Med Ball Warm-up
+
Empty bar:
Tall Snatch

WOD
A. Hang Snatch above knee – heavy 1 in 15 minutes
B. Overhead Squat – heavy 1 in 15 minutes
C. Back Squat – 90% x 1 x 1

Recovery
Couch Stretch x 90 seconds RL

Wednesday

Warm Up
10 RL Cherry Pickers
5 Push-up to Downward Dog
10 Med Ball Slams
X 2 sets
+
Empty bar:
Tall Clean
Jerk Balance

WOD
A. Hang Clean above knee – heavy 1 in 15 minutes
B. Jerk (from rack) – heavy 1 in 15 minutes
C. Front Squat – 90% x 1 x 1

Recovery
Prone Blackburns x 20 total

Thursday

Warm Up
10 Empty Bar RDL
10 Slow PVC Passthroughs
10 RL Duck Walk
X 2 sets

WOD
A. Hang Power Snatch – 80% x 2 x 3
B. Snatch Balance – 3, 3, 3, 3, 3; ramp up to heavier than last week
C. Hang Power Clean – 80% x 2 x 3

Recovery
Lying Hamstring PNF x 2 min RL

Saturday

Warm Up
10 Scap Pull-ups
10 Scap Push-ups
10 Banded Good Mornings
X 2 sets

WOD
A. Bench Press – 5-10# heavier than last week x 4 reps x 3 sets
B. Deadlift – 80% x 4 reps x 3 sets
+
For time:
Versa Climber 1000 feet

Recovery
Lifter’s Choice

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