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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Hang power snatch + hang snatch Strength
hang power snatch + hang snatch for 10 rounds each 90 seconds
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Tombstone Workout
For time:
30 Back Squats @100/70kg
50 Russian Swing @32/24kg
30/24 Calorie Bike or 40/34 Cal Row- 8:00 Cap
- Squats from the rack
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Skill Day Workout
Shoulder Stability (4/4)
2-4 rounds, rest as needed between:1) 30sec Double KB Standing Overhead Hold. (Jerk KBs overhead, and stand still for 30sec)
2) 6-10 Prone Cuban Press video
3) 10-15 Banded Face Pull video
4) 10-20 Scapula Push-Up videoRPE 3+ to 4
Target: This workout is to build your shoulder stability, not a “strength training at any cost”. Concentrate on your form and use loadings that fit your fitness level.
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Power Snatch 1RM in 20min Strength
find 1RM in 20min
You can do as many lifts as necessary under the 20min time limit. Do not exceed the cap.
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Back Squat Week 5: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 mins Strength
Back Squat Week 5: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 mins
Record comments and issues.
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