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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Jerk 3-3-3-3 Strength
Jerk
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM -
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Back squat wendler 1+ Strength
A: Back squat 5-3-1+
B: Clean pull 2-2-2-2-2
C: Dips 4set
D: Assisted strict pull ups 4x8 -
Nanorosso 18.01.21 Workout
Amrap 15
21 wall ball da 12kg target 2.5m
12 power snatch 42.5 kg
15 ttb
12 overhead squat 42.5kg -
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Total workouts of the week Workout
Rest day, total workouts of the week 7 hours, x 5
Deload weekStrength & conditioning
Metcon x 2
Aerobic work x 4 - 170 min
Upper body strength -
Squat -Gymnastics
MU - 25
BMU - 35
BFLY -
BCTB -
HSW -Recovery
Sleep, 8+ hrs/week - 5/7
Avg. time to bed - 23:20
Avg. hours asleep - 8 h 15 min
Avg. cals/day - n. 2600
