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-
-
4 rounds Workout
4 rds:
1min: power snatch 135/95lbs ( goal + 8 reps)
15s rest
1min: barfacing burbee
15s rest
1 min: sled push ( slow run whole minute)
15 rest
1 min: DU
90s rest -
-
Jerk x 4 reps Strength
Four sets of
Jerk x 4 reps @ 75+%
Rest as neededPlease use blocks if possible.
-
Tisdag 21/3 2017 marklyft Strength
Deadlift 5rm
+
Strict pull ups 3xmax
+
3rounds not for time
16 lunge steps with double 16kg KB in front rack
10 1 arm DB row/each side 45lbs DB
15 weighted hip extensions in GHD 15kg
15 push ups -
Four sets for times of: Workout
-
-
-
Week 1 MU program Workout
7 sets X 3 reps weighted pull-ups
*into*
30-50 pull-ups in 10 sets or less
*into*
8 min EMOM
5-15 Kipping on bar -
Måndag 8/5 2017 Strength
Weight lifting:
Complex 1:x5
Halting snatch DL 3sec paus
Hang snatch pull
Hang snatch
+
Hang snatch pull 5x3
+
Complex 2: X3
High hang snatch
Mid hang snatch
Knee hang snatch
Strength:
Back squat build up 2 8rm of the day +2 deload set @90%
Bench press build up 2 8rm of the day +2 deload set @90%
Strict pull ups 3xMax
Accesory:
Banded squats 2x10
Dips 3xMax
DB rows 3x12/arm
Core:
Evil wheels 2x10
Side plank 2x30 sec/side
