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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Snatch Grip Push Press Strength
4 sets:
6 Snatch Grip Push Presses
- Start @60% 1RM Snatch
- Rest 2min btw sets
- Focus on strong lockout and pause at top showing good control -
Snatch Balance Strength
4 sets:
2 Snatch Balances
- Start @ days max 6 rep Snatch Grip Push Press
- Rest 2min btw sets -
Snatch Strength
Set 1: 2 @70%
Set 2: 2 @75%
Set 3: 1 @80%
Set 4: 1 @85%
Set 5: 1 @90%
- Rest as needed -
Split Jerk Strength
In 20min:
Build to a tough, but quality single Split Jerk
- Focus on strong Overhead Position -
Back Squat (DELOAD) Strength
5 sets of Back Squat
Set 1: 10 @55%
Set 2: 8 @60%
Set 3: 6 @65%
Set 4: 4 @70%
Set 5: 2 @75%
- Rest 2min btw sets -
EMOM 12 Workout
EMOM 12:
1: 40s Side Plank R
2: 40s Side Plank L
3: 15 V-ups
4: 30 Medball Russian Twists 9/6kg -
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Back Squat Strength
4 sets of 5 Back Squats
Sets 1-2: @75%
Sets 3-4: @80%
- Rest as needed, minimum 2min -
Upper Body Bodybuilding Workout
4 sets each:
5 Double DB Bench presses
5 Weighted Chin-ups
5 Seated Snatch Grip Presses
5 Barbell Bicep Curls
15 DB Skull Crushers
- Rest 60-90sec btw sets, 2-3min btw movements
- All sets, before advancing
- Don't go crazy with the weights, challenging, but good movement!