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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Front Squats, Knee up and Ring Rows Workout
10,9,8,7,6,5,4,3,2,1
front squat #65
1,2,3,4,5,6,7,8,9,10
knee up & Ring Row -
Clean sprints Workout
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Snatch Wod Workout
20 EMOTM Snatch Complex (65#)
Squat snatch + hang squat snatch + OHSThis is EXACTLY the kind of OLY work I need to do for a little while...light & repetitive.
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4.17.2013 - Shoulders! Workout
1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec. - 185
2) Heavy 1st Pulls - 275
1 & 1/4 Front Squats @ 205 - 5x23) 10 minute AMRAP:
5 HSPU
10 Wall Ball
20 Double Unders4) 30 Burpees - burpee circle for my birthday
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4.18.2013 - Snatch n' Squat Workout
EMOTM: 10 minutes
3 Power Snatch - worked to 145
4x4 Front Squat (heavier than last week) - 225 or 235 -
Oly Lift Workout
Long Warmup
1 Power Snatch
1 Hang Squat SnatchSeveral at 135
Several at 1455x5 Back Squat - 2 @ 225, 3 @ 245
Snatch Balance - 145 - 4x3 - failed very last rep
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Deadlifting my weight (and then some) - rockin out at Equinox Workout
Warm up:
3 minutes row
Jump rope/double under practiceStrength:
Find 2 rep max deadliftWOD:
3 rounds, 2 minutes per move w/ 30s rest in between
50 kb swings (12kg)
50 tricep dips
50 barbell clean curl (45#)
50 overhead strict press (10# each)
Results:
Deadlift - 165# 2 reps (!!!!!)
WOD -
Kb swings - 50, 50, 40
Tricep dips - 50, 35, 40
BB clean curl - 25, 25, 26
OH press - 25??, 25, 20
Thoughts:
Hooray for lifting my bodyweight and then some! Very pleased since my 1 rm for deadlift a few months ago was around 125# or so. WOD was an absolute arm killer. Kind of bummed I didn't make it through 50 reps of each all three rounds, but still got a great workout.Goal for this week - track everything! And try to do better than the last. Switching up bands on pull ups for sure.