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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Day 2 Olympic Weightlifting Strength
Tall jerk 5 sets of 2 reps keep this nice and light - this will help with footwork for the spilt jerk
YouTube for tall jerk
Muscle clean 3 sets of 5 reps @ 6RPE (we did 5RPE last week) so heavier than last week
Hang clean - build to a heavy 1RM
Back squat - 5 sets of 3 tempo squats 5 seconds on the way down, 5 seconds on the way up @ 50-60% (again heavier than last week)
Additional extras -
Accumulate 3 minutes in a plank hold
Weighted lunges 3 x 8 reps on each side @ 7RPE weight
Calf raises either on a machine or stood on the end of a plate @ 7PE for 3 sets of 8 reps -
Handstand Push-ups Strength
5 Sets:
3 Deficit Handstand Push-upsRest 2-3 Minutes Between Sets.
Score: 5 sets of inches -
2612 Workout
5x1min on - 1min off
-Erg
-GHD/abmat situp
-Strict pullup
-Overhead squat
-Burpee box over -
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Deadlift week 9/16 Strength
Week 9/16: Inverted Juggernaut Method
Deadlift
• 5 sets of 5 reps at 70% NT1RM
• 1 set of 5+ reps at 70% NT1RM -
3.1.23 Workout
Accessory:
3-4 rounds
12 lateral raises
12 ring row
30 russian twist
30s hollow hold with band
-rest 1min -
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3.1.23 Workout
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