Weightlifting Week of 6.10.17 – Training Week 6 of 6

Xi XiaWeightlifting Program%s Comments

Monday

Warm Up
5 RL Instep Mountain Climbers
10 Banded Overhead Pull Apart
10 Banded Pull Apart to Chest
15 RL Leg Swings
X 2 sets

WOD
A. Snatch – build to a max
B. Back Squat – build to a max

Recovery
Brettzel x 1-2 min RL

Wednesday

Warm Up
5 RL Forwards & Backwards Kneeling Hip Rotations
10 Kettlebell RDLs
5 RL Sidewinder Passthroughs
X 2 sets

WOD
A. Clean & Jerk – build to a max
B. Deadlift – build to a max

Recovery
Banded Overhead Stretch x 1-2 min RL

Thursday

Warm Up
5 RL Instep Mountain Climbers
10 Banded Overhead Pull Apart
10 Banded Pull Apart to Chest
15 RL Leg Swings
X 2 sets

WOD
A. Snatch – 75% x 3 x 3
B. Chinese Style Snatch Pull – 85% x 3 x 3
C. Back Squat – 70% x 3 x 3

Recovery
Brettzel x 1-2 min RL

Saturday

Warm Up
5 RL Forwards & Backwards Kneeling Hip Rotations
10 Kettlebell RDLs
5 RL Sidewinder Passthroughs
X 2 sets

WOD
A. Clean & Jerk – 70% x 3+1 x 3
B. Chinese Style Clean Pull – 80% x 3 x 3
+
4 rounds:
45 second RL Side Plank
200 feet Versa Climber

Recovery
Athlete’s Choice

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