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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16.2.2023 snatch & clean & jerk & pull Workout
WARM UP + TECHNIQUE 10-15min
SNATCH + NINJA SNATCH + OHS
4[1+1+3]@light weight, pal 2min
CLEAN HIGH PULL + CLEAN + FRONT SQUAT *pull full foot
5[1+2+2]@up to moderate weight, pal 2min
SPLIT JERK *rack
5x2@up to moderate weight, pal 2min
3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position, pull ful foot
3-4[2+1]@+5kg today best jerk, pal 2min -
Main site Friday 240920 Workout
For time
- 50 double-unders
- 40 wall-ball shots
- 30 box jump-overs
- 20 ground-to-overheads
- 10 burpee pull-ups
- 20 ground-to-overheads
- 30 box jump-overs
- 40 wall-ball shots
- 50 double-unders
♀ 14-lb medicine ball to a 9-foot target, 20-inch box, and 95-lb barbell
♂ 20-lb medicine ball to a 10-foot target, 24-inch box, and 135-lb barbell -
2.2.2023 snatch below knee & clean + jerk & pull Workout
WARM UP + TECHNIQUE 10-15min
SNATCH BALANCE + OHS
4[1+1]@light weight, pal 2min--
SNATCH HIGH PULL + SNATCH below knee *high pull full foot
6[1+1]@up to moderate weight, pal 2min
TALL CLEAN + POWER JERK + SQUAT JERK
2[1+1+2]@barbell, pal 1min--
CLEAN below knee + FRONT SQUAT + SPLIT JERK
4[1+2+1]@up to light weight, pal 2min
3-POSITION PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3x3@+5kg today best snatch, pal 2min -
Main site Wednesday 231025 Workout
For reps
- 100 rope climbs
- 100 dumbbell squat snatches, alternating
- 200 rope climbs
- 200 dumbbell squat snatches, alternating
- 300 rope climbs
- 300 dumbbell squat snatches, alternating
♀ 35 lb ♂ 50 lb
