Weightlifting Week of 6.12.17 – Training Week 2 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. 1 Chinese Style Hang Snatch Pull above knee + 1 Hang Snatch above knee – 80% x 5 sets
B. Pause Clean & Jerk – 80% x 1 x 3
C. Back Squat – 8, 6, 4, 8, 6, 4; waveload, first set at 60%

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. Pause Snatch – 80% x 1 x 3
B. 1 Chinese Style Hang Clean Pull above knee + 1 Hang Clean above knee – 80% x 5 sets
C. Push Jerk + Jerk – 75% x 5 sets

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 – 80% x 1 x 5
B. Chinese Style Snatch Pull – 90% x 3 x 5
C. Back Squat – 4, 3, 2, 4, 3, 2; same weights as Monday

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 – 75% x 1 x 5
B. Chinese Style Clean Pull – 80% x 3 x 5
+
4 rounds:
30 second L-Sit or Knee Tuck
300 meter Run

Recovery
Athlete’s Choice

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