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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40m walk Workout
-knees hurt by end
-239 lbs (bloated from weekend...ate a lot Fri-Sat-Sun, especially Sun night was terrible) -
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static workout Workout
dumbell rows 20 lbs 3 sets 10 reps
dumbbell butterflys 20 lbs 2 sets 10 reps
lateral rows 10 lbs 2 sets 10 reps
bicep curls 20 lbs 2 sets 10 reps
skull crushers 25 lbs 2 sets 10 reps -
Deadlift Workout
10-8-6-4-2 Deadlift
finished the 2 at 365. Repeated another double, then another single at 365
EMOTM-20': 3 kbell Cleans and 1 shoulder to OH (switch arms every minute) - 70#KB, strict press from the bell on the shoulder, then completed 1 deadlift at 315 for the first 10 minutes
4 - 250m rows (all done within 45-50s)
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push press + fake ballsu Workout
almost got new 5 rep max @ 95 # (only made it to four)
shoulder strengthening really helping shoulder pain.
Did ballsu (100 40# ball slams) in 9:52 but nothing at the top of each minute. Was sort of easy. Wrists kinda hurting from dropping down for burpees.
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Weightlifting Workout
Snatch - tried to go heavy. Something was off.
Hit 175 for 2 shaky reps. missed 4 times. Stopped.
C&J - worked to 245
Cleaned 255
Missed 265 clean3x8 - 1 arm OH KB old, 1 arm Curl - 35# KB's
Front squat 4x5 @ 185 mixed with 70# KB holds for 60ish seconds. Did 220 seconds overall
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Weightlifting Workout
195 Snatch, Got under 205 4-5x, couldn't stand it up
C&J worked to 245
Snatch Balance 2x3 @ 135, 1x3 @ Snatch Balance
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3RFT - 7 Hang Power Snatch 14 Pull-Ups 21 Wall Balls Workout
3 Rounds For Time
7 Hang Power Snatches (115/75) (65 for me)
14 Pull Ups (2 blue bands, 1 green band)
21 Wall Balls (20/16) (16 for me) -