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-
Saturday Max Workout
Snatch - 200# PR
C&J - 250 - Made clean 2x, couldn't jerk
3RM Front Squat - 275 PR (old was 275 1 RM) -
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5 rounds for total working time Workout
5 rounds
15 lateral box jump overs
15 push press 115/75
*rest 2 min after each roundNote: lateral jump-overs should be done with a touch on too of box
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oly lifting / tennis Workout
skill
snatch-80kg
C&J-100kgstrength
back squats 3-3-3-1 90kg-100kh-110kg-120kg
a couple of strict weighted muscle ups(10kg) + various failed attempts
4x5 at each leg, weighted pistols (12kg) (2 minutes rest)midline
3x10 weighted back extensions 15kgtennis
1:30 tennis match -
something Workout
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8-2-13 Metcon 1 (Row, WB, KB, DU, Pistols) & Metcon 2 (Hng Cleans, Bench, DL) Workout
Metcon 1:
1000m Row, 80 DUs, 60 WBs (20lbs), 40 KBs (53lbs), 20 Pistols (assisted)
Time - 16:00
Metcon 2:
5 Rnds: 5 Bench Press (190lbs), 5 Hang Cleans (190lbs), 5 Deadlifts (315lbs)
Time - 17:32
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8-3-13 Metcon (Sq Cleans & DUs) Workout
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