Weightlifting Week of 8.14.17 – Training Week 5 of 6

Xi XiaWeightlifting Program

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 – 90% x 1 x 3
B. Clean & Jerk – 90% x 1 x 1
C. Front Squat – 90% x 1 rep 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 & Jerk – 90% x 1 x 3
C. Front Squat – 90% x 1 rep 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 – add 5# from last week x 3 reps x 3 sets;
B. Romanian Deadlift – add 5# from last week x 3 reps x 3 sets
C. Shoulder Press – add 5# from last week x 3 reps x 3 sets;

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 – 90% x 1 x 2
B. Clean & Jerk – 90% x 1 x 2
+
EMOM x 10 minutes:
Row 100-200 meters
(Pick based on ability)

Recovery
Athlete’s Choice