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 Week 2 OLY Lifts and MetCon Workout
OLY Lifts -- Front Squat/Split Jerk
Front Squat @ 80% - 2 sets -- 1RM(225)/ @ 85% - 3 sets 1RM(225) --
5x180/ 5x190/ 5x190/ 5x190 5x180
Split Jerk @ 80% - 2 sets -- 1RM(180)/ @ 85% -- 3 sets (180) --
5x145/ 5x155/ 5x155/ 5x155/ 5x145Skill Work -- 30 Pistols Each Leg
MetCon -- will complete 4/26/2012
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Bit of everything Workout
Seated Shoulder Press Machine + Air Squats:
- 20kg x 10 + 10
- 25kg x 10 + 10
- 32kg x 10 + 10
- 39kg x 10 + 10
- 46kg x 10 + 10Seated Bench Press Machine (inlcine) + 30" Box Jumps:
- 15kg x 10 (each arm) + 10
- 20kg x 10 + 10
- 25kg x 10 + 10
- 30kg x 10 + 10
- 35kg x 10 + 10Seated Row Machine (Palms in) + Plate Side Bends:
- 20kg x 10 (each arm) + 20kg x 10 (each side)
- 25kg x 10 + 20kg x 10
- 30kg x 10 + 20kg x 10Cable Side Raises:
- 8.75kg x 7 (each arm)
- 6.25kg x 10 x 2Seated Incline Shoulder Press Machine + Alternating Plate Lunges:
- 10kg x 10 (each arm) + 20kg x 14
- 20kg x 10 + 20kg x 14
- 30kg x 10 + 20kg x 14
- 40kg x 7 -
Erg, burpees and DT-ish complex Workout
FOR TIME
5 Rounds
- 1 min erg (hard)
- 12 Burpees over dumbbells
- 1,2,3,4,5 rounds of DT complexDT Complex w. 2x17.5kg DB:
- 9 Deadlifts
- 6 Hang cleans
- 3 Shoulder to overhead