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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7X3 High Bar Back Squat @ 70-80% – rest 90 sec. Strength
Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.
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7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed Strength
Valfri vila
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7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed Strength
Valfri vila
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5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes Strength
Notes: These should be performed between every other set of Deadlifts.
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Midsection burner Workout
5 rounds, 40s work/20s rest for each movement:
* Wall climb
* Skin the cat
* Grasshopper
* Hollow rock holdFor quality.
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Every 30sec for 10 sec: 2 Tng Power Clean @65-75% 1RM Strength
Every 30 seconds:
2 x Touch and go Power Clean
Use 65-70% weight of 1 rep max of Power Clean -
"Burgener warmup" Workout
5xhigh hang hip thrust and shoulder shrug, 5xelbows high and outside, 5xmuscle snatch, 5xsnatch balance (first shallow squat then going lower woth each, finishing with a full squat in the fifth one)
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Pull up grip to improve external rotation of the shoulder Workout
Fall in love with these guys.....or just do better pullups!