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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Clean Grip deadlift Strength
Set 1 – 70% – 8 Reps
Set 2 – 75% – 8 Reps
Set 3 – 80% – 6 Reps
Set 4 – 80% – 6 Reps
Set 5 – 80% – 6 Reps
Set 6 – 80% – 6 RepsUse 80-90% of max deadlift and then percentages above.
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Back Squat Week 7: 1X5@80%, 2X3@85%, 3X1@90%. Rest 2-3 minutes. Strength
Back Squat.
1X5 @ 80%,
2X3 @ 85%,
3X1 @ 90%
Rest 2-3 minutes. -
Accessories Workout
3-4 rounds
8+8 single leg kb deadlift
3+3 pallof press (2sec hold)
20-30 russian twistrest as needed between rounds
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Pull-ups and ring dips Workout
5 sets:
5-10 Strict Pull-Up, 5-10 Ring Dip.
Rest 1-2min between movements. -
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Back squat / Pull Strength 4. Workout
A1.
Back squat 4,4,3,3
Tempo 2-4-X-1Rest 1.30min
A2.
Pull up 4,4,3,3
Tempo 1-1-X-3Rest 1.30min
go heavier than last time*
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