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-
Bench Press 14" Camber w/ Single Board & Overload sets with Sling Shot Workout
145(5), 235(3), 255(2),285,325,335, 345, 345(2-ss), 345(2-SS)
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Active Recovery Work Workout
Rollout and stretches
500m row sprint 1.52
3rds not for time of
10 back extensions
10 GHD situps
10 overhead squats with empty bar
500m row sprint 2.02 -
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''Back Squat 5-3-1+ & Display of Power'' Workout
Warm-up Drills (03.09.2012)
Run 800m
9 Fundamentals x 5 Reps each (45lbs)
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch''Back Squat 5-3-1+'' (03.09.2012)
Work through the following sets of Back Squats using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% 45
5 x 50% 60
3 x 60% 70
5 x 75% 85
3 x 85% 100
1+ x 95% 115 total 14''Display of Power'' (03.09.2012)
5 Rounds for time of
10-8-6-4-2 Snatch (85lbs)
15 x Wallball (20lbs) -
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“Tabata Something Else” Workout
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
8 intervals of pull ups - jumping
8 intervals of push ups - knee
8 intervals of sit ups
8 intervals of air squatsCount total reps for the score.