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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Pull-ups - Push Press - Push-ups Workout
Pre-WOD
• 5k (24:14)WOD (15-12-9-6-3)
• Pull-ups
• Push press (90 lbs)
• Push-upsPost-WOD
• 100 sit-ups -
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Strength + Wod Workout
Strength
5x5
All numbers are at the top of the pyramid
Squat - 210 (not sure if hitting parallel)
Bench Press - 55 (left shoulder is tweaked)
Deadlift - 225 (lower back hurts)3 Rounds for time
15 Burpees
15 Kettlebell swings #535:10
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12/24/2013 PS, EMOM, PP, Ring Dips, Row Workout
A. segment power snatch pause 2sec at mid thigh then PS; 5 sets of 2 perfect form rest 90sec btw sets
SCORE: 135x2, 155x2, 175
B. emom - PS TnG x 5 moderate - 5mins
SCORE: 135
C. push press @12X1 build to a 2rm in 4-5sets
SCORE: 225
+
5 sets:
15-20 ring dips
Row 400 m @ 90%
rest 2:30Notes:
- focus on activating lats and keep upper back engaged during pause
- 50-60% of 1rm on B make sure reps are perfect
- no TnG on push press
- work on kipping dips/record row repeats - same across is goal -
12/27/2013 CJ, EMOM, Heaving Sn Bal, TGU Workout
A. clean and jerk build to a moderate double in 10mins
SCORE: 255
B. clean and jerk 80% of 1rm - emom x 1-2 - 10mins
SCORE: 205
C. heaving snatch balance build to a tough double perfect form 10mins
SCORE: 205
D. 30 TGU 1.5/1pd alt hands per rep
SCORE: 7:23Notes:
- does not have to be a 1rm
- focus on making adjustments on clean and jerk at 80% (record adjustments you noticed)
- work on speed under bar for HSNBAL not a 2rm
- perfect reps on TGU -
Track (Hurdle Drills/Jumps/Runs, Strides, Long Jump) Workout
Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
11x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx3)
4x4+4 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
4x4+4 Hurdles Runs at 0.76m (1-step)
4x4+4 Hurdles Runs at 0.76m (3-step)
4x3 Hurdles Long Jump Takeoffs (5-step)
2x80m Strides
6xDecuple Jumps (flying start)
4xPentuple Jumps (flying start)
4xTriple Jumps (flying start)
2x80m Strides
Low Back Rehab Exercises + Some Single-Leg Glute Bridges
1 Lap of the Infield + Static Stretching (Cooldown) -
Track (Hurdle Drills, Pole Vault) Workout
AM
Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
15x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx3)
Low Back Rehab Exercises
Pole Vault Sprinting Drills (high knees, straight-leg bounds, B-skip, jumping/walking skips)
About 10 Pole Vault Takeoffs (10-steps)
1 Lap of the Infield + Foam Rolling (Cooldown) -
MGW W OH Squat, front squat, back squat, row, db snatch, push-up Workout
Strength:
2 OH squat 5 reps (30 y 40kg)
2 Front squat 5 reps (50 y 60kg)
2 Back squat 3 reps (70 y 80kg)
WOD
Row 1000m (4min)
then 5 rounds
10 db snatch alternating arms (hice con 22.5kg)
20 push-up
(17:33 contando los 4min del remo)