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-
Painstorm Workout
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Weightlifting Workout
A: Power snatch + snatch balance + squat snatch @90% of power snatch 5x3
B: Power clean + squat clean and jerk @90-95 % of power clean 5x3
C: 7 min Emom 3 squat clean @70% -
Prestation Lördag 6/5 2017 Workout
Power Snatch 3-3-3-3-3, Bygg upp till tung 3:a
Strict Pull ups 3xMax
+
Team Wod, In teams of 3:
20min amrap:
1: 200m Farmer carry 24/16kg
2: Burpees
3: Row for cal -
Back Squat 1RM Strength
STRENGTH
Work up to heavy back squat (1RM if possible) in 15 minutes…not a second longer. -
Prestation Fredag 5/5 2017 Workout
10min emom:
Back squat 2x@ 5rm weight
Push Press 5x3 @ 85%
+
5rft:
200m run
10 ohs 42,5/30kg -
Week 2 Day 4 Strength
Back squat 5 reps at 65%, 5 reps at 75%, 3X5 at 85%
Snatch pull from knee* 3X5 at 85%
Snatch 3 reps at 60%, 3 reps at 70%, 3 reps at 80%, 3 reps at 85%
Clean pull 3X5 at 85%
Clean and jerk 3 reps at 60%, 3+1 reps at 70%, 80%, 85%A. Push ups 3xAMAP
B. Chin ups 3xAMAP
C. 3-way shoulder raise 3x5 per arm
*Lower Slowly between reps -
Week 1 Day 2 Strength
Front squat 5 reps at 50% of your 1RM, 5 reps at 70%, 5X5 at 80%
Snatch grip shrugs 3X10 at 80% of your snatch 1RM
Hang snatch from above knee+snatch*(complex) 2 reps at 60% 1RM, 2 reps at 70%, 3X2 at 75%
A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10 per arm
C. OH tricep extension 3x10 per arm*Lower slowly between reps
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Week 1 Day 3 Strength
Back squat (10% lighter than day 1) 10 reps at 50% 1RM, 3X10 @ 60%
Jerk squats 8 reps at 80% 1RM, 8 reps at 85%, 2X8 at 90%
Jerk 3 reps at 60% 1RM, 3X3 at 70%
A. Single Leg RDL 3x10 per leg
B. Back Extensions 3x10
C. Reverse Crunch 3x10 -
Week 1 Day 4 Strength
Back squat 5 reps at 70% of 1RM, 3X5 at 80%
Snatch pull from knee* 3X5 at 80%
Snatch 3 reps at 60% 1RM, 3 at 70%, 3 at 80%, 2 at 85%
Clean pull 3X5 at 80% 1RM
Clean and jerk 3 reps at 60% 1RM, 3+1 at 70%, 3+1 at 80%, 2+1 at 85%A. Push ups 3x as many as possible (AMAP)
B. Chin ups 3xAMAP
C. 3-way shoulder raise 3x5 per arm -
Week 2 Day 1 Strength
Back squat 10 reps at 60% of 1RM, 3X10 at 75%
Power clean + push press (complex) 5 reps at 65%of 1RM, 3X5 at 75%
Clean pull from below knee 3X5 at 85% of 1RM
Bench press 10 reps at 65% of 1RM, 3X10 at 75%A. Pistol squats (modify height if necessary) 3x5 per leg
B. Single leg reverse hyper 3x15 per leg
C. Ab wheel rollouts 3x10