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-
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Snatch Complex Strength
6 sets:
2 Snatch Pulls + 2 High Hang Power Snatches + 2 OHS
- Start @50% 1RM Power Snatch, build by feel
- Rest 2min btw sets -
Running & Snatch Stuff Workout
For time:
400m Run
10 Power Snatches 42/30kg
10 OHS
400m Run
10 OHS
10 Power Snatches
400m Run -
20min Conditioning (Zone 2) Workout
20min Conditioning of choice (Row/Ski/Bike/Run)
- Keep it light (damper 1-3)
- Easy recovery pace -
Running, Deadlifts & V-ups Workout
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Clean & Jerk Strength
8 Sets, 1 set every 20sec:
1 Clean & Jerk @60/42kg
Rest 1:30
6 Sets, 1 set every 40sec:
1 Clean & Jerk @70/49kg
Rest 1:30
4 Sets, 1 set every 60sec:
1 Clean & Jerk @80/56kg -
Snatch Push Press + OHS Strength
4 sets:
1 Snatch Push Press + 3 Pause Overhead Squats @70-80% of limiting lift
- 2sec pause in bottom of squat
- Rest 2min btw sets -
Running Intervals Workout
200m @RPE5, 200m @RPE3
200m @RPE8, 200m @RPE3
400m @RPE5, 200m @RPE3, 200m Walk
400m @RPE8, 200m @RPE3, 200m Walk
400m @RPE8, 200m @RPE3, 200m Walk