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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Light Workout
A: Broad jumps 8x3
B: Dips 1xMax
C: SA db rows 1xMax
D: SA cable shoulder flys 1xMax
E: Strict pull ups 1xMax
F: OH triceps extensions 1xMax
G: Norska intervaller löpning -
Medium Strength
A: burpees 8x3
B: Power clean 4x3 2x2 3x1
C: Seated leg press 3set
D: bench press 3set
E: SA seated rows 2set
F: Close grip lat pull downs 1xMax
G: DB alternating biceps curls 1xMax -
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Weightlifting Workout
Part A).
Skill Primer
Dip Muscle Clean & Press from Split Position
(5-8 sets x 2+5)Part B).
Power Position Clean & Split Jerk
(8 sets x 3+1 / 55%-70%) -
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For time: Row / Power Cleans Workout
For time:
• 500 m Row
• 20 Power Cleans 135/95#
• 500 m Row
• 15 Power Cleans 155/105#
• 500 m Row
• 10 Power Cleans 175/115#
• 500 m Row
• 5 Power Cleans 195/125#
Goal: 16 min. -
10 min E2MOM: 3-position Power Snatch Strength
10 min E2MOM:
• 1 Hang Power Snatch from Hip
• 1 Hang Power Snatch from Knee
• 1 Power Snatch
• 2 Overhead Squats
Complete the 3-position snatch followed by 2 overhead squats every 2 min for 10 min long (5 rounds). Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Snatch.
