Weightlifting Week of 7.17.17 – Training Week 1 of 6

Xi XiaWeightlifting Program%s Comments

Monday

Warm Up
With an empty bar:
10 RDL
10 Bent Over Row
10 Shoulder Press
10 Front Squat
X 2 sets
+
Snatch Rhythm Drills

WOD
A. Snatch Deadlift to Knees + Snatch + High Hang Snatch – 75% x 5 sets
B. Clean & Jerk – 90% x 1 x 1
C. Front Squat – 70% x 3 reps EMOM x 10 minutes

Recovery
FRC Shoulder Circles x 10 RL Forwards & Backwards

Wednesday

Warm Up
10 KB Swings
5 RL KB Single Arm Rows
10 Goblet Squats
5 RL KB Presses
X 2 sets
+
Clean Rhythm Drills

WOD
A. Snatch – 90% x 1 x 1
B. Clean Deadlift to Knees + Clean + Jerk – 75% x 5 sets
C. Front Squat – 70% x 3 x reps EMOM x 5 minutes

Recovery
FRC Hip Circles x 5 RL Forwards & Backwards

Thursday

Warm Up
With an empty bar:
10 RDL
10 Bent Over Row
10 Shoulder Press
10 Front Squat
X 2 sets

WOD
A. Pendlay Row – 6, 6, 6, 6, 6; start light and build
B. Romanian Deadlift – 50% of DL x 6 reps x 3 sets
– If this is super easy, add a bit of weight for the last set.
C. Shoulder Press – 6, 6, 6, 6, 6; start light and build

Recovery
FRC Shoulder Circles x 10 RL Forwards & Backwards
FRC Hip Circles x 5 RL Forwards & Backwards

Saturday

Warm Up
10 KB Swings
5 RL KB Single Arm Rows
10 Goblet Squats
5 RL KB Presses
X 2 sets

WOD
A. Snatch Deadlift to Knees + Snatch + High Hang Snatch – 75% x 3 sets
B. Clean Deadlift to Knees + Clean + Jerk – 75% x 3 sets
+
EMOM x 10 minutes:
4-10 Burpees
(Pick based on your ability)

Recovery
Athlete’s Choice

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