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-
Upper body Strength
A: CGBP 5rm + 4x5@85-90%
B: Strict pull ups 4x8
C: Incline DB Bench press 3set
D: SA Lat pull downs 3x8
E: Straight bar oh triceps extensions 3set
F: Db Shoulder flys 1xdropset
G: DB biceps curls 1xMax -
Legday Strength
A: High bar back squat 5-3-1
B: Clean pull 2-2-2-2-2
C: Leg press 5x8, amrap sista setet
D: Standing SL hamstring curls 5x8 -
Rinse and repeat Workout
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Oh Hey Diane prog Workout
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Weightlifting Basic of snatch Workout
Snatch
3 rounds
RPE 6 - 7
A Hang muscle snatch + press behind the neck + overhead squat 3 + 3 + 3 (30 - 50 %)
B Snatch balance x 3 (65 - 75 %)
C Hang snatch pull + hang power snatch 1 + 3 (65 - 75 %)
D Overhead squat x 5
E Core strength -
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EASY: Strict pull ups Workout
E90s x5:
4-6 strict / banded / negative pull up / paused ring row
last set RIR 0-1