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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Weighted Chin-up Strength
Every 1:30 x 8
Sets 1-2: 3 @50% 1RM Weighted Chin-up
Sets 3-4: 2 @70%
Sets 5-6: 2 @80%
Sets 7-8: 1 @90% -
Power Clean + Hang Squat Clean + Split Jerk Strength
5 sets of Complex:
1 Power Clean + 1 Hang Clean + 1 Split Jerk
Set 1: @70% 1RM Clean & Jerk
Set 2: @73%
Set 3: @75%
Set 4: @77%
Set 5: @80%
- Hang: above the knee
- Rest 2min btw sets -
Snatch Warm-up Workout
3 sets, complex of:
3 High Hang Muscle Snatches + 2 Pressing Snatch Balances + 3 Tall Snatches (light / moderate)
- Rest 1-2min btw sets -
Snatch High Pull + Power Snatch Strength
5 sets of Snatch High Pull + Power Snatch
Set 1: 2 + 2 @65% 1RM Power Snatch
Set 2: 2 + 2 @68%
Set 3: 2 + 2 @70%
Set 4: 1 + 1 @73-75%
Set 5: 1 + 1 @78-80%
- Rest 2min btw sets -
Conditioning (42min) Workout
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Hang Power Clean Strength
EMOM 10:
3 Low Hang Power Cleans @60% 1RM Clean
- From below knee
- Focus on efficiency and speed -
Back Squat Strength
Build up to a 5 rep Back Squat @80-85%
———then———
2 sets:
5 Back Squats @90% of days 5RM Back Squat
- Rest 1-2min btw sets -