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-
Clean & Jerk Workout
500m slow row then
2 rounds 5 reps each
- front squat
- shoulder press
- high hang muscle clean
- Jerk dip + drive
- high hang power Clean
- push jerk
- 5 tng power clean & push jerk
Press in clean
(sots press front rack)
3x7 - 90s. rest @ AHAFAClean high pull
3x3 @ 80%
for 6 min
Every 30s
3 power clean & push jerk
@ 61/43
TNG Grace style -
Pause Power Snatch Strength
5 Sets of Pause Power Snatch
Set 1: 2 @60%
Set 2: 2 @60%
Set 3: 2 @65%
Set 4: 2 @65%
Set 5: 2 @70%
- Pause 3-6 sec on top of knee
- Rest 2min btw -
Extra Credit 20-08-2021 Workout
Superset
Rollback Triceps: 3 x 10. Rest 45s.
Elbows Out DB Row: 3 x 10 each. Rest 45s.
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- Foam Roll Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom) -
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Morning Intervals Workout
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Back squat Workout
500m row
3x
7 wall ball 12/9 to high target
4 plate dead bug e/s
7 Ring row, 2 s. hold at the top
Back squat
5x6 80% of 1RM
rest as needed max 3 min -
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