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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Total workouts of the year Workout
Total workouts of the year 2019
Total workouts: 349
Total workout hours: 661
Training days: 277
Rest days: 84
Sick days: 4Strength & conditioning
Total metcons: 123
Total aerobic work: 5025 min
Squat: 69 230 kgGymnastics
MU - 1970
BMU - 600
BFLY - 4620
BCTB - 855
HSW - 2155 mRecovery
8+ hours of sleep: 198 days
Avg. time to bed: 22:35
Avg. time asleep: 7 h 50 min -
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Power clean 5x2 Strength
A: Power clean 5x2
B1: FC Lunge walk 3x20steps(small steps)
B2: Lat pull down 3xMax
C1: Behind the neck Shoulder press 3x10
C2: DB biceps curl 3x10
D: Drop set OH triceps extensions -
A. Silverback Primer Workout
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B. Front Squat Waves (Week #1 of 3) Workout
On the Minute x 9:
Wave #1: 75% of 1RM
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2: 80% of 1RM
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3: 85% of 1RM
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front SquatAim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave. Building for three weeks in this progression, with a 1-Rep Heavy on the final week.
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