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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Tempo Front Squat + Front Squat Strength
5 sets:
1 Tempo Front Squat 32X1 + 1 Front Squat
Set 1: @65-70% 1RM Front Squat
Set 2: @65-70%
Set 3: @70-75+%
Set 4: @75-80+%
Set 5: @80+%
- Tempo: 3sec down with a 2sec pause at the bottom of the rep
- Rest 2-3min btw sets -
-
Barbell Z Press & SA DB ROW Strength
3 supersets:
10 Barbell Z Presses
10 Single Arm DB Rows (bench supported)
- Rest 2min btw sets
- Go by feel
Score: Z Press
Comment: DB Row -
Front Squat Strength
30 @35/25kg
20 @50/35kg
10 @70/50kg
- Rest 2min btw sets—————Then—————
Set 1: 1 @70% 1RM Front Squat
Set 2: 1 @75%
Set 3: 1 @80%
Set 4: 1 @85%
Set 5: 1 @85%
Set 6: 1 @90%
Set 7: 1 @90-95%
- Rest as needed btw sets. -
Deficit Romanian Deadlift Strength
6 sets:
5 Deficit Romanian Deadlifts
Sets 1-3: @70% 1RM Deadlift
Sets 4-6: @75%
- Rest 2min btw sets.
- Stand on a 20kg plate -
Pull-ups Workout
4-5 sets:
3 Strict Pull-ups
5 Kipping Pull-ups
10 Banded Strict Pull-ups
- Rest 2min btw sets -
Front Squat Strength
3 Rounds:
200m Skillmill Run
20 Front Squats 35/25kg
- Rest as needed btw rounds.
———Then———
7 sets of 1 Front Squat
Set 1: @65% 1RM Front Squat
Set 2: @70%
Set 3: @75%
Set 4: @80%
Set 5: @80-85%
Set 6: @85-90%
Set 7: @85-90%
- Rest 2min btw sets -
Snatch Complex Strength
5 Sets:
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-75% 1RM Power Snatch
- Rest 2min btw sets -
Power Snatch Strength
EMOM 10:
Set 1: 2 @50% 1RM Power Snatch
Set 2: 2 @55%
Set 3: 2 @60%
Set 4: 2 @65%
Sets 5-6: 1 @70%
Sets 7-8: 1 @75%
Set 9: 1 @80%
Set 10: 1 @85%