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-
Snatch Strength
A: Snatch 8x3 @ light weight
B: High bar back squat 5-5-5
C: Floor press 3set
D: Strict chin ups 3set
E: Sled push 3x4x10m -
warm up/foam roll Workout
Having some tendonitis issues with my right knee. Aggravated it playing flag football. Spent an hour warming up and foam rolling. It was painful.
-
STRENGTH Strength
• 5-5-5-5-5 of:
BB Push Press
5 @ 8 RPE (-10%) (Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
65-70% 1RM 5-5 reps -
-
Aerobic work + mobility Workout
80 min
1.Aerobic work for 50 min
5 x 10 min, alt between crosstrainer & row
128/1422.Mobility from Jacked gymnastics
A. 2 rounds:
- 60s standing pike fold
- 60s standing straddle fold
- 60s single leg pike fold (secondary leg tucked in) on each side
- 60s single leg pike fold (secondary leg pulled out) on each side
- 60s rest to shake out legsB. Complete:
- 10 cossack squats (5 each side)
- 10 side-to-side squats (5 each side)
- 90s standing straddle fold
- 90s frog hold
- 60s pigeon pose both sides
- 20 active straddle fold lowers
- 90s couch stretch each side -
-
-
strength Workout
• 20 Min AMRAP of:
BB Push Press 75% 1RM
Accumula le reps nello schema che preferisci serie da 5, serie da 3 ecc. ma senza andare ad esaurimento, mantieni ogni rep tecnica e veloce. Maximum perform 40 reps -
-