Weightlifting Week of 4.10.17 – Training Week 6 of 6

Xi XiaWeightlifting Program%s Comments

Monday

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

WOD
A. Snatch – build to a max
B. Snatch Balance – build to a max

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. Clean & Jerk – build to a max
B. Clean or Jerk – continue with the stronger one until reaching a max

Recovery
Prone Blackburns x 20 total

Thursday

Warm Up
10 Empty Bar RDL
10 Slow PVC Passthroughs
10 RL Duck Walk > https://www.youtube.com/watch?v=tXJr-RhR0lo
X 2 sets

WOD
A. Hang Power Snatch – heavy single
B. Hang Power Clean – heavy single

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 – build to a max
– Use a spotter!
B. Deadlift – heavy single

Recovery
Lifter’s Choice

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