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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C&J Workout
C&J complex, work to max
singles to Max - 265
Cleaned 275!Squat Smolov - 1x5 @ 285
Pendlay Rows/Rows
3 hours of Barb Wire Fence Building...
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OHS 5 reps EMOM for 12 minutes Workout
I took about 15 minutes total to warm up, and I needed it, as I basically woke up and got dressed and went to the gym super fast.
I felt ok and this was a fun workout.
I did wear wrist wraps after the 2nd round as my wrists were feeling it.I warmed up with: 85, 100, 115 and then went into the workout. No belt and no chaulk.
Minutes 1-8 I used 115 lbs
Minutes 9-12 I used 120 lbsI cooled down with a quick stretch and then back home to facetime the kids.
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For Time Ring dips and Burpees Workout
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5.1.14 Workout
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5.5.14 Workout
5 Sets of Top of Overhead Squat Holds
*Each set should be an attempt to hold for 1 Minute. Rest 1 Minute between sets
Sets 1-3 = 45#
Sets 4 & 5 = 65#
Then..
20 Minutes of Hang Squat Clean Skill Work
(worked on getting under the bar quickly and popping the hips)
Then...
For Time:
30 Calorie Airdyne
20 Power Swings 53#
400M Run
20 Power Swings 53#
30 Burpees
20 Power Swings 53#
7:33 -
Hang Power Cleans, KBS, Wall Balls Workout
4 Rounds for time
10 Hang cleans 135/95: Mod to 55
15 KBS 2/1.5p: Mod to orange
20 Wall balls 20/14: Mod to 12