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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Day 2 Olympic Weightlifting Strength
Spilt jerk from the rack
5 sets of 2 reps at 85% of max clean and jerkHang clean
4 sets of 2 reps at 80% of last week’s heavy singlePaused front squats - pause in the bottom position for 2 seconds
4 sets of 2 at 75%Clean pulls
4 sets of 2 at 110% of max clean and jerkAdditional extras
Bulgarian spilt squats - 3 sets of 8 reps on each leg with 2x DB’s - 8RPE (these should be hard)
RDL’s 3 sets of 8 with 2x DB’s - 8RE (these should be hard) focus on squeezing the glutes at the top of the rep
3 x 10 dead bugs - focus on midline tension throughout -
Don’t stop even if it hurts Workout
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Split squat Workout
A1: BB front rack split squat 3set
A2: Lat pull downs 3set
B1: Hang Snatch pull 4set
B2: Strict Hspu 4set -
Back squat heavy 3rep Strength
A: C&j 5x2 @moderate to heavy weight
B: Back squat 3-3-3
C: Strict pull ups 3set
D: 20min emom
5x Kb swing -
Total workouts of the week Workout
Total workouts of the week 16 hours, x 10
Week 3/3Strength & conditioning
Metcon x 3
Aerobic work x 4 - 165 min
Upper body strength x -
Squat - 1000 kgGymnastics
MU - 40
BMU - 30
BFLY - 35
BCTB - 30
HSW -Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23:00
Avg. hours asleep - 7 h 40 min
Avg. cals/day - 2940 -
Комплекс Workout
На двоих.При каждой смене( разбиве) 5 берпи:
100 отжиманий строго, парням от колец или брусьев
100 приседаний с 2 гирями 24/16
100 тяг с гирями
100 выпадов все с гирями -