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-
-
Power Snatch. Every 45sec x7 Strength
Every 45sec x7
Power Snatch @75-85%. All lifts with same loading.
-
3 rounds for time Workout
-
Bench Press 2 Strength
When going to class, if possible, perform this prior to class.
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Yet with good form. Don't let the ego do the lifting, you will get hurt.
Week 1 workout for bench press. Using the example above, if your 1RM is 100kg, you calculate all your percentages from 90% of that max, or 90kg.
So you're using 58.5kg (65% of 90) x 5, 67.5kg x 5, and 76.5kg x 5 or more unbroken set. Rest 90s. to 2 min.
Set 1 @ 70% x 3
Set 2 @80% x 3
Set 3 @ 90% x 3+ -
-
-
-
-
-
For time Workout
For time:
1000m row
then 10 rounds
4 power clean @60/40kg
12 wallball @20/14lb(Target under 16min, Time cap 20min)