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-
early morn deadlifts Workout
Deadlift
3,3,3,2,3
225, 315, 365, 370, 315I tried for a 400, which is my 2RM max but failed. It was too early and I'd not eaten yet. Strength training always sucks when I'm fasted.
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Clean ladders Workout
Squat clean ladder - EMOM
Start at 135 - EMOM, add 10#Failed on 245
Then
Power clean ladder - Every 30 secs
Start at 185 - every 30 seconds, add 10#Failed on 255# (that'd've been 1 round at the games)
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Bench Press 1RM and Chipper Workout
Bench: 8-6-4-3-1-1-1 (185#)
Chipper: 5 Rounds, not timed:
5 Bench Press @ 80% of 1RM (150#)
5 KTE
10 DB Swing (45#)
50 meter walk, w/ 45# plate locked out overhead. -
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Back Squat Workout
Back Squat 1 - 1 - 1 - 1 - 1 - 1 - 1
185lb x 1
205lb x 1
225lb x 1
245lb x 1
265lb x 1
285lb x 1
265lb x 1 -
C&J/Pull up AMRAP Workout
-Buy In-
5/3/1 Press Cycle 3, wk 2 (110x3, 125x3, 140x3+(8))
Skill Work: Clean & JerkWOD
AMRAP in 8 mins:8 Clean & Jerk
10 Pull Ups
Did C&J @ 70% of 1RM (155#)-Cash Out-
3 x 12 Dumbbell Push Press
45#, 45#, 50#