Weightlifting Week of 8.28.17

Xi XiaWeightlifting Program

Monday

Warm Up
2 World’s Greatest Stretch
10 Passthroughs
X 3 sets

WOD
A. Position 1 Snatch – build to a heavy 3
B. Position 1 Clean – build to a heavy 3
C. Back Squat – 5RM

Recovery
Barbell Quad Mash x 2 min RL

Wednesday

Warm Up
2 RL Turkish Get-up
10 Hip Bridges
X 3 sets

WOD
A. Position 1 Snatch – 85% of best from Monday x 3 x 3
B. Position 1 Clean – 85% of best from Monday x 3 x 3
C. Jerk – build to a heavy 3

Recovery
Barbell First Rib x 2 min RL

Thursday

Warm Up
2 World’s Greatest Stretch
10 Passthroughs
X 3 sets

WOD
A. Back Squat – 80% of 5RM x 5 x 3
B. Jerk – 80% of 3RM x 3 x 3
C. Clean or Snatch Pull – 100% x 3 x 3

Recovery
Barbell Quad Mash x 2 min RL
Barbell First Rib x 2 min RL

Saturday

Warm Up
2 RL Turkish Get-up
10 Hip Bridges
X 3 sets

WOD
A. Snatch – build to a heavy single in 10 minutes
(rest 5 minutes)
B. Clean & Jerk – build to a heavy single in 10 minutes
+
AMRAP in 10 minutes:
10 Push-ups
30 second Left Side Plank
10 Ring Rows
30 second Right Side Plank

Recovery
Athlete’s Choice