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-
Friday accessory/midbody/cool down Workout
Accessory Work
3 sets of
10 heavy single arm DB Power Cleans @17.5-22.5kg/22.5-32.5kg
rest 30-45s
10 db incline bench press @2x12.5-15/20-22.5kg's (30 or 45 degrees on bench) Control tempo that way last reps will feel a bit heavyish)
rest 30-45s
40-60% of max reps pull ups
rest 2-3 min bwn setsMidbody work
2 sets
15+15 banded standing trunk twists
20-30 deadbugs
rest 2 min bwn setCool down
2-3 min light cardio
3-4 min foam rolling for upperbody / lower back
1 min Wall pec strech
1min tricep streching -
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The Chairman Strength
EMOM 10:00
1: 60%
2: 60%
3: 60%
4: 60%
5: 60%
6: 70%
7: 70%
8: 70%
9: 80%
10: 80%
@1RM -
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11.10.2021 PK Workout
AMRAP 20 ( Moderate Pace )
40/30 Cal Echo Bike
12 Power Clean 70/50kg
5 RMU
12 HSPU -
11.10.2021 PK Workout
Hang Squat Clean + Squat Clean + Jerk
2 x (1+1+1) x 65%
2 x (1+1+1) x 70%
2 x (1+1+1) x 75%
2 x (1+1+1) x 80% -
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Weightlifting Workout
A: Halt Snatch pull + Power Snatch + Squat snatch @ 80% of squat snatch
B: Double hang power clean + Squat clean + push jerk
C: Emom 7’: Clean pull, target @110% of Clean 3x3 + 1 AMRAP -
Måndag 11/10 2021 Strength
Back squats heavy 5rep of today
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For time:
9x Thrusters @heavy weight
19 TTB
6x Thrusters
16x TTB
3x Thrusters
13x TTB