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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A: GTOH FT Workout
Ground-to-Overhead for time: 20 reps @ 80%.
- Calculate the weight from your heaviest set on the technique part.
In GTOH, the movement starts with the barbell on the ground and finishes with the barbell overhead in a locked position. Between reps, the barbell MUST touch the ground.
Allowed methods:
- power clean / clean + press (sp, pp, pj, sj)
- single clusters
- power snatch / snatch -
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Extra Credit 20-06-2023 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Banded Ws
10 SLOW Arm Haulers
:30 Childs Pose
-Rest as Needed b/t Sets -
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Accessory Gymnastic Workout
8 x 3
Strict Ring dips
https://vimeo.com/175183194
(weighted @ 10% of Body weight if possible)
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0:10's Hold in support at end of set https://vimeo.com/175047617 (Support Demo)Pull-up Complex
5 x
3 Strict pull-up
2 bar muscle-up
1 Strict pull-up
https://vimeo.com/175741058
https://vimeo.com/2164138375 x
5 weighted scapular depressions https://vimeo.com/175180445
5 cuban press
https://vimeo.com/176091666
10 alternating "I's & Y's https://vimeo.com/1760916585 x
10 Russian leg lifts https://vimeo.com/175656026
30 Hollow rocks
https://vimeo.com/175042312 -
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Jerk Strength
Jerk
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 5 – 1 rep @ 80%
*Set 6-8 – 1 rep @ 85-90%
Rest as neededPlease use blocks for these.
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