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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Ground to Overhead AMRAP Workout
5 min. Max Effort
Ground to Overhead for Total Weight
*Choose a weight. You are then to snatch or clean and jerk that weight as many times as possible within the 5 minutes given. Your score is the weight x total reps or total amount of weight moved.Weight 185
Reps 224070
(sick)
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4-7-14 Wendler (Back Sq & Deadlifts) Workout
Wendler:
Back Squats: 2x185, 2x215, 2x245, 2x275, 5x300, 3x330, 1x360
Deadlifts: 5x370, 3x 420, 1x460 (did not do 460 set...back was sore) -
Monday April 7th- Cleans and Squats Workout
1 RM C+J 155#
4X6 C+J 105#
warm up to 215# squat
10X5 145# -
CF Santa Clara Workout
3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70% x 4 sets
Squat snatch, 53#Back Squat - 70% x 5 x 5
103#Push Press - 70% x 5 x 5
78# -
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Hang Snatch Workout
"A. EMOM 6 min 5-6 CTB pull-ups
-switched 5-6 reps each rd, so 3 rds of each. 33 total repsB. EMOM 12 Hang Snatch
-started at 60kg, worked up to 80kg (176), 85kg (187#), 87kg (191.4), 90 kg (198), 92kg (202.4)C. AMRAP 15 (85%) 50 cal airdyne, 15 box jump, 15 KBS, 15 TTB
rd1: around 5:15 UB
rd2: around 5:45 (ttb 12-3)
rd3: around 6:10 (ttb 9-3-3)
rd4: about 2 minutes of airdyne
-slow down was in airdyne and a bit on ttbD. Pendlay Row 4x6
-50kg, 70kg,70kg,70kg