Weightlifting Week of 6.19.17 – Training Week 3 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 – 85% x 3 sets
B. Pause Clean & Jerk – 85% x 1 x 2
C. Back Squat – 6, 4, 2, 6, 4, 2; waveload, first set at 70%

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 – 85% x 1 x 2
B. 1 Chinese Style Hang Clean Pull above knee + 1 Hang Clean above knee – 85% x 3 sets
C. Push Jerk + Jerk – 80% x 3 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 – 85% x 1 x 3
B. Chinese Style Snatch Pull – 95% x 2 x 5
C. Back Squat – 3, 2, 1, 3, 2, 1; 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 – 80% x 1 x 3
B. Chinese Style Clean Pull – 85% x 2 x 5
+
4 rounds:
10 Ab Wheel Roll Outs
100 feet Versa Climber

Recovery
Athlete’s Choice

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