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-
Accessories Workout
3 Sets:
10 DB Lat Pullovers (bench supported)
10 Seated Double DB Zottman Curls
10 Seated DB Skull Crushers
- Rest as needed btw sets -
Clean Complex Strength
6 sets:
1 Power Clean + 1 Front Squat + 1 Squat Clean @80-85% 1RM Power Clean
- Rest 2-3min btw sets -
Clean Complex Workout
4 Sets:
1 Pause Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 2 Cleans @70-80% 1RM Clean
- Rest as needed btw sets
- Pause for 1sec at the top of Clean Deadlift to Mid Thigh -
Back Squat + High Box Jump Strength
7 sets of Back Squat
Sets 1-3: 5 @75% + 5 High Box Jumps 80/60cm
Sets 4-5: 3 @80-85% + 5 High Box Jumps 80/60cm
Sets 6-7: 1 @90-95% + 5 High Box Jumps 80/60cm
- Rest as needed btw sets -
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Jerk Complex Workout
3 Sets:
3 Tall jerks + 3 Jerk Balances + 3 Jerks + 3 Presses In split @5/10 RPE
- Rest as needed btw sets
- Score: total weight of all three sets (50+50+50=150) -
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Skill Training Workout
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Clean & Jerk Complex Strength
5 sets:
1 Squat Clean + 2 Front Squats + 1 Split Jerk @70% 1RM Clean & Jerk
- Rest 2min btw sets