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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Olympic weightlifting 13.4 Split jerk Workout
- Tall jerks with an easy weight.
- Pause jerks with a climbing weight.
- Rest of the time single split jerks.
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Pumpsesh Workout
15 Min Emom
1. 5-4-3-2-1 Bench Press
2. 10 Dual Kb Or Db bent Over Rows + 10-15 banded Tricep Push Downs
3. rest
*Work Up Bench Press To Days 9/10 rpe -
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WOD Workout
EMOM x 18 MINUTES
MIN 1 - 10 Ground to Overhead @43/30kg
MIN 2 - Max Burpee Box Jump Overs @60/50cm
MIN 3 - RestGTOH: your choice for Snatch or Clean & Jerk
RPE 8-9POST-WORKOUT STRENGTH
EVERY 4:00 x 3 SETS
12 Total Seated DB Alt. Arnold Presses
10 DB/Plate Reverse Flyes
20 Alt. DB Slides
Rest w/ Time RemainingRPE 5
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Muscle Snatch + Snatch Drop Workout
3 sets of:
3 x [1 Muscle Snatch + 1 Snatch Drop] @50-60% 1RM Muscle Snatch
- Rest 1-2min btw sets -
Power snatch 2x3 and 4x2 Strength
Power Snatch
1 set of 3's @70%
1 set of 3's @75%
4 set of 2's @80%
