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-
Friday Warm up Workout
Warm Up
3 rounds
1:00 rowing
5+5 alt leg bodyweight "RDL" keep balance
5 inch worm with push up
5+5 upright row
10 db power clean&jerk alt hand
4 single arm devils press
12 weighted russiant twists with dumbbell, controlled!
then after 3 rounds some wrist / front rack mobility -
Extra Credit 25-02-2023 Workout
OPTIONAL FINISHER
3 SETS
10 Tuck-Up + V-Up
15 Ring Face Pulls
1:00 Barbell/DB Gun Hold
-Rest As Needed b/t Sets- -
Extra Credit 23-03-2023 Workout
OPTIONAL COOL DOWN
2-3 SETS
10/10 Banded Pallof Presses
10/10 Single Arm Half Kneeling Banded Lat Pull Down
5/5 Sciatic Nerve Floss
-Rest as Needed b/t Sets- -
Extra Credit 06-03-2023 Workout
OPTIONAL COOL DOWN
3 SETS
5/5 Side Lying Open Books
15 Single DB Floor Pullovers
1:00 Ball Massage*
*Option to pick calves / shoulders / lats -
Day 3 Olympic Weightlifting Strength
Build to a heavy split jerk from the rack
Deadlifts
10 @ 70% of 1RM deadlift
8 @ 80% of 1RM deadlift
6 @ 85% of 1RM deadlift
4 @ 90% of 1RM deadlift
2 @ 95% of 1RM deadliftOH squat
6 x 2 @ 80% of 1RM overhead squat -
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26.1.2023 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
5x3@up to moderate weight pal 2min
3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position, pull full foot
3-4[2+1]@+5kg today best jerk pal 2min -
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