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OUR BLOG

Chinese 3 Day Program Wk1 Day2

By Wodify Admin | In WOD | on January 8, 2019

St. Louis – Olympic Weight Lifting

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Weightlifting

A. Back Squat 3×1 @ 90%; 3×3 @ 85%

B. Clean 5×2-3 @ 85%

C. Hang Snatch w/straps 5×2-3 @ 85%

D. Deadlift 5×3 @ 85% (Not to be done if deadlifted in regular class)

Accessories

A1. Weighted sit-ups 5 x 15-20

A2. Dips 5×10 (*bar dips; weighted if possible)

Back Squat

Clean

Hang Snatch

Deadlift

Weightlifting

Saturday (Day 3)

A. Snatch 3×1; 3×2 Build to a heavy single (aim for 90%), then drop 5-10% for 3×2

B. Clean and Jerk 3×1; 3×2 Build to a heavy single (aim for 90%), then drop 5-10% for 3×2

C. Clean Pull 5×3 @ 100% max clean

D. Front Squat 3×1 @90%+ OR 3×3 @ 85%

Jerk Dip 3×3 @ 100% 1RM clean and jerk

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