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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Power Clean Complex Strength
5 sets of:
1 Clean Pull + 1 Hang Power Clean + 1 Power Clean
Sets 1-2: @72-75% 1RM Power Clean (All touch and go)
Sets 3-5: @75-80% -
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Biceps & Triceps Workout
4 sets:
10 Incline DB Bicep Curls
10 Ring Dips / Dips
10 Supine Grip Cable Lat Pull Down (narrow grip)
10 Single DB Skull Crushers
- Rest 2min btw sets -
Floating Snatch Deadlift (DELOAD) Strength
3 Sets:
3 Floating Snatch Deadlifts
- Go by feel
- Rest as needed between sets.- On the eccentric, go down until just before the barbell touches the ground. Instead of touching, You’ll move immediately into the next rep.
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Hang Power Clean + Push Press / Push Jerk Workout
3x (1 Hang Power Clean + 1 Push Press)
— Directly into —
3x (1 Hang Squat Clean + 1 Push Jerk) @5/10 RPERest 2:00
3x (1 Hang Power Clean + 1 Push Press)
— Directly into —
3x (1 Hang Squat Clean + 1 Push Jerk) @5,5/10 RPERest 2:00
3x (1 Hang Power Clean + 1 Push Press)
— Directly into —
3x (1 Hang Squat Clean + 1 Push Jerk) @6/10 RPERest 2:00
3x (1 Hang Power Clean + 1 Push Press)
— Directly into —
3x (1 Hang Squat Clean + 1 Push Jerk) @6,5/10 RPEScore: Total weights lifted (50+55+60+65=230)
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Clean + Front Squat + Jerk Strength
6 sets:
1 Clean + 1 Front Squat + 1 Jerk
- Start @60% 1RM Clean & Jerk and build by feel
- Rest 2min btw sets -
Barbell Fitness Workout
For time:
21-15-9:
Deadlifts @70/50kg
Down & Ups
- Rest 1:1
15-12-9:
Hang Power Cleans @50/35kg
Burpees
- Rest 1:1
9-6-3:
Thrusters @35/25kg
Bar Facing Burpees