Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Snatch Technique Workout
1) Snatch Deadlift (Position cycling)
2) High Pull
3) Muscle Snatch
4) Power Snatch
5) Squat SnatchBarbell to max 60% of 1RM
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Front Squat Clusters Workout
3x5-6 (1.1.1.1.1) add the 6th if you can
3-4 Mins rest
85-87.5%If your 1RM is unknown then build up to a 1RM
Warm up with triples. 20 seconds rest between singles. If you work in pairs do the full set before changing.
You can use 90-95% of your front squat 1RM max and then work back. Example if my max is 100kg I could use 90kg then 85-87.5% of that.
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Close grip floor press Strength
5x6-8 reps close grip floor press
7RPE same weight across(Goal is to add 1-3kg from 2 weeks ago)
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Wall Climbs, Double Unders, Double KB Snatches Workout
For time:
7 Wall Climbs
70 Double Unders
7 Double Kettlebell Snatches
6 Wall Climbs
60 Double Unders
7 Double Kettlebell Snatches
5 Wall Climbs
50 Double Unders
7 Double Kettlebell Snatches
4 Wall Climbs
40 Double Unders
7 Double Kettlebell Snatches
3 Wall Climbs
30 Double Unders
7 Double Kettlebell Snatches
2 Wall Climbs
20 Double Unders
7 Double Kettlebell Snatches
1 Wall Climb
10 Double Unders
7 Double Kettlebell SnatchesRecord weight, scaling and other details.
- Time Cap 25:00
- Scale options provided in class as always!
- Special Partner Option for 2023: Split the Wall Climbs and Doubles as you wish. KB Snatches done at the same time and synced at the top for each rep!
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