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-
3x 10 overhead squat Strength
3x 10 overhead squat
Take the bar from the ground. Bar needs to be taken overhead from the rack
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Strict press speed work – EMOM 10 minutes 3 reps Strength
Strict press speed work – EMOM 10 minutes 3 reps @62.5% AFAP
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.
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Dirty work Workout
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Metcon Workout
5 Rounds:
8 Deadlift 185/135lbs
25 Double Unders
8 Power Cleans 185/135lbs
25 Double Unders
8 Push Jerk 185/135lbs
25 Double Unders -
OLY Total Strength
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J