288
Workout

Li Wenwen

~28 min.
~336 kcal
Comments

Li Wenwen (born 5 March 2000) is a Chinese weightlifter, Olympic Champion, World Champion, and Asian champion.

Interesting Fact

Li competes in the most difficult women's +87 kg division, other female athletes are no match to her. Li Wenwen holds three world records - in snatch (148 kg), clean and jerk (187 kg) and the total (335 kg).

Quote

I do everything that's in my power.

Warm Up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Side lunge leg in the hinge
5
Level: 2
S1
12
Hip and lower leg flexion (single leg)
8
Level: 2
S1
6
Side lunge leg in the hinge
5
Level: 2
S2
12
Hip and lower leg flexion (single leg)
8
Level: 2
S2
6
Side lunge leg in the hinge
5
Level: 2
S1
12
Hip and lower leg flexion (single leg)
8
Level: 2
S1
6
Side lunge leg in the hinge
5
Level: 2
S2
12
Hip and lower leg flexion (single leg)
8
Level: 2
S2
6
Side lunge leg in the hinge
5
Level: 2
S1
12
Hip and lower leg flexion (single leg)
8
Level: 2
S1
6
Side lunge leg in the hinge
5
Level: 2
S2
12
Hip and lower leg flexion (single leg)
8
Level: 2
S2
6
Single arm pull with rotation
9
Level: 3
S1
10
Chest press single arm
6
Level: 2
S1
10
Single arm pull with rotation
9
Level: 3
S2
10
Chest press single arm
6
Level: 2
S2
10
Single arm pull with rotation
9
Level: 3
S1
10
Chest press single arm
6
Level: 2
S1
10
Single arm pull with rotation
9
Level: 3
S2
10
Chest press single arm
6
Level: 2
S2
10
Single arm pull with rotation
9
Level: 3
S1
10
Chest press single arm
6
Level: 2
S1
10
Single arm pull with rotation
9
Level: 3
S2
10
Chest press single arm
6
Level: 2
S2
10
Criss cross
8
Level: 1
S1
10
Criss cross
8
Level: 1
S2
10
Criss cross
8
Level: 1
S1
10
Criss cross
8
Level: 1
S2
10
Criss cross
8
Level: 1
S1
10
Criss cross
8
Level: 1
S2
10
High pull (single arm)
4
Level: 2
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
High pull (single arm)
4
Level: 2
S2
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
High pull (single arm)
4
Level: 2
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
High pull (single arm)
4
Level: 2
S2
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
High pull (single arm)
4
Level: 2
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
High pull (single arm)
4
Level: 2
S2
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8

Comments