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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9/29/20 Workout
Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadliftWRK(18)
WRK 8:00 REST 2:00 WRK 8:00
6 burpees
12 squats
18 sit upsFinisher
50 double crunch
1:00 butterfly stretch -
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120612 metcon Workout
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1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets. Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the fucking link, that’s why I put it there (Sorry, we had 3-4 people at the gym who didn’t read it and ended up missing on their final set. Yes, at MY GYM).
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7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec Strength
Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.
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7X2 Snatch off High Blocks- heavy but fast, rest 60 sec Strength
Notes: Blocks should raise the bar to somewhere between the knees and the pockets. DO NOT push the knees forward, on the other side of the bar, and allow the torso to raise into a vertical position. The barbell should be directly under the shoulder blades, with the knees only slightly in front of the bar when starting off blocks. Make sure to set the back before pulling, load the hamstrings, and DO NOT jump forward. If jumping forward is an issue make sure to finish pulling the bar all the way to the pelvis and keep the heels loaded until the last possible second.
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CrossTraining Piacenza 29/01/2013 (Grace più) Workout
30 Clean & Jerk @50/35
60 Pullups
30 L Situp (bar)
60 H/O Pushups -