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-
Incline Alternating Dumbbell Bench Press (Top Down) Strength
Semi Supinated Grip; 40X0; 3-5/arm x 4 sets; rest 45sec
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Strict dips Strength
21X1; 4-6reps; rest 45sec x 3 sets (only add load if you can perform the reps at perfect tempo)
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EMOM x15 Workout
1-5: Tng Power clean & jerk: x4 (~55%/max cj)
6-10: Tng Power clean & jerk: x3 (~65%/max cj)
11-15: Tng Power clean & jerk: x2 (~75%/max cj) -
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Nasty Girls Workout
Back Squats:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RMMetcon: "Nasty Girls"
3 rounds for time:
-50 air squats
-7 muscle ups (sub: 7 c2b pullups and 7 ring dips)
-10 hang power cleans (135/95)Back Squats: 115(5), 125(5), 130(5) [which means my one rep max would be about 150?]
Metcon: 14:00 (75 pound cleans, 2 or 3 MUs. Did sub for remainder) -
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Tuesday Metcon Workout
TUESDAY METCON
For Time:
40-30-20-10
Wall Balls 20/10, 14/9
KB Swings 24/16kg
Box Jumps 24/20″
Alternating Dumbbell Snatches 50/35
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