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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Row Progression 2. Workout
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Low box squat Strength
Max effort low box squat (like normal high bar back squat, but to the box)
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart! -
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Clean & Jerk combo Strength
3 x
2 x clean deadlifts + 2 hang clean + 2 front squat + 2 jerk, 75 - 85 % of 1 RM
Difference between clean deadlift and usual deadlift is that of starting position. Start clean deadlift as you start the clean itself.
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Upper body strenght Workout
4 rounds, rest 1-2min between movements:
1) 5 Strict Pull-Up (loaded if needed)
2) 6+6 Lunge DB Press
3) 10-16 Landmine Twist or Russian Twist