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-
11-21-14 Back Squats, Deadlifts, Hang Clns Workout
4Rnds - 5 Back Squats (305lbs), 5 Deadlifts (365lbs), 5 Hng Clns (175lbs)
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Not for time! Workout
15-12-9 Reps of:
*Box Jump 30″/ high box
*Snatch Push Press (one second lockout at top)
*Toes 2 Bar-This is not for time, try to do sets unbroken. Bar weight 50 % 1rm
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Squats Strength
Beginner - Double KB front squats 4 x 8
Superset with wall press deadbugs x 20Intermediate- Barbell Squats 4 x 5 @ 70-75%
120 sec rest -
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-WOD- Workout
20 mins
30 sec on 15 sec off- Bulgarian Split Squats
- Double KB Swings
- hanging leg raises
- Wall balls
- Plank diagonals
- Parallel squat hold
- flexed arm hold
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11092014 Workout
BB Cycling
1) Power Snatch: 4X5 – work to a 5RM, rest as needed
2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed
Strength/Skill
1a) 3XME UB Muscle-Ups (if less than 8, complete 8 broken) – rest 2:00
1b) 3X15 Reverse Hypers – medium/heavy, rest 2:00
Conditioning
5X400m Run – Rest 2:00 (see pacing note)
Nasz wariant - jeśli GHD będzie gotowe możemy pracować na nim - ciężar trudny do mocowania ale można pracować w parach z hantlami (partner podaje hantle) - moja propozycja jest jednak inna:
Russian Hammer - idealne zastępstwo.
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