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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Pendlay Rows Workout
Friday, 1/29/2016
Focus: Work up to 65% of body weight; then:
10 min. EMOM of
10 Pendlay Rows @ 65%
[Focus on Form]
4 RFT:
400m Run
12 Jumping/Split Lunges
16 Russian Twists (L1- 25/10; L2- 35/15; L3- 45/25)
20 Supermans
Score: Weight / Time
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Invictus May 13 2015 Strength
105 min
WU for 15 minA.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.B.
Take 15-20 minutes to build to today’s 1-RM Clean
25 35 45 50 55 60 62.5 65 x.C.
Three sets of:
Halting Clean Deadlift x 2 reps @ 110-120% 70 72.5 72.5
(pause 2 seconds at mid-thigh)
Rest as neededD.
For time:
Row 2000 meters
50 Chest-to-Bar Pull-Ups > 25 strict pull up, torn hand
Row 1000 meters
25 Chest-to-Bar Pull-Ups > 15 strict pull up, torn handResult: 21.10
167/184 -
Hang Clean + Clean Strength
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + CleanLoading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
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160309 Workout
For time:
1 round of:
1000 meter row
50 squats
95-lb. push press, 25 reps
Then, 2 rounds of:
600 meter row
30 squats
95-lb. push press, 15 reps
Then, 3 rounds of:
400 meter row
20 squats
95-lb. push press, 10 reps -
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