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-
Stretching\Yoga Workout
Do some stretching first then
http://www.menshealth.com/fitness/best-poses-men -
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Oly Lifting (Snatch, C&J, Back Squat) Workout
Weightlifting
7x3 Snatch (40kgx2, 50kgx2, 60kgx2, 65kg)
4x2 C&J (50kg, 60kg, 70kg, 80kg)
5-4-3-2 Back Squats (85kg - 95kg - 105kg - 115kg)
3x10 Weighted Back Extensions (25kg)
3x5 Single-Leg Hip Thrusts + 20 Lying Leg Raises -
Strength day 1 Workout
Clean 5-5-5 (65%) 65
Jerk 5-5-5 (65%) 75
Front squat 6-6-6 (65%) 70
Clean pull 6-6-6 (65%) 65 -
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back squats and row/box jump/lunges Workout
A. Back Squat 3-3-3-3-3 : 143#
B. 1000 meter row, 50 box jumps, 30 walking lunges per leg : 11:21 -
squat clean met con Workout
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Strength day 2 Workout
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Tabitha Workout
Burpee over bar (20 secs on, 10 secs off)
Hang Snatches (20 secs on, 10 secs off)
Ab Wipers (20 secs on, 10 secs off)
Hang Clean (20 secs on, 10 secs off) -
BB Complex & Front Squat Workout
6 reps of:
Deadlift
Bent Row
Hang Clean
FrontSquat
Push Press
Back Squat
Push Up95, 115, 135, 135 - goal was to not break - I did on both the 135's
Daily 1RM on FS - 275
5x5 FS @ 2051/2 Tabata air squat - 14
2min rest
1/2 Tabata air squat - 17