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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Clusters, Burpees & Pullups - 15, 12, 9 of each Workout
Today we rounded out the weak nicely and was happy to get introduced to yet another movement called Clusters. I can't find a video for it on the web but it is basically a clean, squat and thruster with dumbells. The recommended (I believe) was 50 lbs dumbells but since I was struggling with this tension headache thingy I kept it to 30 lbs. The rotation had you do a set of Clusters followed by a Burpee straight into a pull up. You were to to complete the Clusters first and then the combination Burpee Pullup.
The sets were 15, 12, and 9 of each. So 15 Clusters followed by 15 Burpee pullups, and so on.
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Oly Lifting Workout
Skill
Snatch - 65kg
C&J - 80kgStrength
3-3-3-1 Front Squats
(80kg - 90kg - 100kg - 110kg) -
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Hump Day Workout
Push Press 1RM New Max 100
Row 400 meters
3 rounds
12 Box Jumps
12 Hang Cleans (rx'ed 65lbs)
12 Push Press (rx'ed 65lbs)
Row 400 meters -
Paul Workout
"Paul”
5 Rounds
50 Double unders
35 Knees 2 Elbows (MOD: t2b on the ground)
20yd. Overhead walk 185/130 (MOD: 75#)Post-Murph hand is still on the mend so I couldn't do K2E today (tape helped, but I don't want to risk re-tearing). I also took the overhead walk light bc of the second tear on my palm. Calves are starting to get sore from the box jumps yesterday, after 250 du's today, I don't think I'll be walking well tomorrow!
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