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-
1.Front Squat Waves (Week #1 of 3) Strength
On the Minute x 9:
Wave #1:
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2:
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3:
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front SquatAim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave. Building for three weeks in this progression, with a 1-Rep Heavy on the final week.
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8x3 Banded Deadlift (speed pulls) (vol1.21) Strength
- @68% of 1RM
- Use resistance bands (small resistance on start and ~15-20% of 1RM on top) (same settings than before)
- Deadstop, NO TNG!!!
- Every lift 100% effort
- Rest 2-4min
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”Basic” vol. 33 Workout
10min EASY Ergo w/ partner
Technique
Basic Strenght
3-4 Rounds Not For Time
8-12 Floor Press/ Bench Press (Barbell)
8-12 Dumbbell Strict Press (2xdb)
8-12 Dumbbell Biceps Curls (2xdb)
8-12 Dumbbell Thruster (2xdb)10min EASY Ergo w/ partner
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BBC Weightlifting - Back squat open sets. Workout
Take a heavy weight and go for max reps. Choose the weight so that you cant go beyond 8 reps. Then use Epley formula to calculate your relative max for the back squat:
EPLEY FORMULA
(weight x reps x 0.0333) + weight
= Relative max for back squatFor example:
Ripped Rick squats 135kg for 4 reps.135 x 4 x 0.0333 = 17.999
= 135 + 17.999
= 152.99 = 153.The estimated back squat 1 rep max for Ripped Rick is 153kg.
This weight will be used to calculate weights for back squat sets, so take note of it.
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WARM-UP Workout
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6x3 Banded Deadlift (speed pulls) (vol1.17) Strength
- @68% of 1RM
- Use resistance bands (small resistance on start and ~15-20% of 1RM on top) (same settings than before)
- Deadstop, NO TNG!!!
- Every lift 100% effort
- Rest 2-4min
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2-4 rounds, rest as needed between Workout
CONDITIONING
2-4 rounds, rest as needed between
1) 20m+20m Single Arm Farmers Carry
2) 7+7 KB C&J (from hang)
3) 10m Backwards Prowler Pull (no rope, just grab the handles and walk backwards)RPE 4 to 4+
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Clean & Jerk Complex Strength
6x Every 2,5min:
1 Squat Clean + 2 Hang Power Clean + 3 Split Jerk + 2 Front Squat
60-70% 1 RM Split Jerk