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-
Oly Lifting Workout
Skill
Snatch from blocks - 65kg
Clean from blocks - 80kgStrength
3-3-3-1 Back Squats
(100kg - 110kg - 120kg - 130kg)
3x5 Push Press (slow descent)
(40kg - 50kg - 60kg)Midline
3x10 Back Extensions (15kg) -
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Hotel WOD Workout
3x12-15 Machine Bench Press @ 165
3x8 Lat Pulldown - 180
4 Max effort L-Sit, drop to L-knees when fail
200 Air Squats, 25x at a time inbetween sets above.
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UMSL - Squat Clean & 21-15-9 Workout
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Squat Snatch Run Workout
Strength
Snatch
Every 30 seconds for 4 minutes complete 2 Snatches (full squat) @75% of 1rep max- 95 lbsConditioning
Group A
In 15 minutes complete:
3 Rounds Of:
• Run 400 meters
• 15 Snatches (#95/65)
Then as many Burpees as possible in the time cap.Group B
In 15 minutes complete:
3 Rounds Of:
• Run 400 meters
• 15 Snatches (#115/75)
Then as many Burpees as possible in the time cap.Group C
In 15 minutes complete:
3 Rounds Of:
• Run 400 meters
• 15 Snatches (#145/95)
Then as many Burpees as possible in the time cap.Chose A. Used 75 lbs.
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