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-
Morning Intervals Workout
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V-Sit Shoulder Press (DELOAD) Strength
4x3 V-Sit Shoulder Presses
- Start @65-70% 1RM Shoulder Press
- Rest 2min btw sets -
Back Squat Strength
4 sets of Back Squat
Set 1: 6 @67%
Set 2: 6 @75%
Set 3: 4 @80%
Set 4: 4 @85%
- Rest 3min btw sets -
Front Squat Strength
4 sets of Front Squat
Set 1: 5 @65%
Set 2: 4 @70%
Set 3: 4 @75%
Set 4: 4 @80%
- Rest 2min btw sets -
Bench Press Strength
7 sets of Bench Press
Set 1: 10 @55%
Set 2: 7 @63%
Set 3: 5 @71%
Set 4-7: 4 @79%
- Rest 2-3min btw sets -
Clean Complex Workout
Build to a heavy complex of:
Clean Pull + Power Clean + Hang Clean + Front Squat
-Then-
2 Sets @90% of the heavy complex.
Score: heavy complex weight and comment 90% weight.
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Shoulder Strenght Workout
3 gigasets, 10-12 reps:
- Arnold Press
- Lateral Raise
- Cable Face Pull or Banded- Rest as needed btw sets.
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Bench Press Strength
7 sets of Bench Press
Set 1: 15 @50%
Set 2: 12 @56%
Set 3: 8 @65%
Set 4: 6 @75%
Sets 5-7: 4 @79
- Rest 2-3min btw sets -
Power Clean + Push Jerk Strength
6 sets:
3 Power Clean & Push Jerks
Sets 1-2: @65%
Sets 3-4: @70%
Sets 5-6: @75%
- Rest 1:30 btw sets
- Try to be fast, explosive and effective
- No touch & go!