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-
Squat Clean (week 1) Strength
5 sets of Power Clean + Hang Power Clean + Hang Squat Clean
Set 1: 1+1+1 @60%
Set 2: 1+1+1 @60%
Set 3: 1+1+1 @65%
Set 4: 1+1+1 @65%
Set 5: 1+1+1 @70%
- Rest 2 min btw sets
- % are based off 1RM Squat Clean -
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Ground to Overhead times Two Workout
Warm up: 2 rounds of:
100 meter jog, 24 jumping jacks, 12 jumping air squats, 6 push ups to downward dog
Then: 1 round of 5 ground to overhead with bumper plate, 5 burpees to plate as slow pace for coach observationWorkout:
Complete for Total Time:
30 reps of Ground to Overhead (GTO/G2O/GTOH) with plate
30 burpees to plate
20 GTO with plate
20 burpees to plate
10 GTO with plate
10 burpees to plate*
Then REST 3:00 minutes while the clock runs
Then complete:
30 reps GTO
30 burpees to plate
20 reps GTO
20 burpees to plate
10 reps GTO
10 burpees to plate**Log your total time to complete all the work!
Beginners complete one round and log your time
**Advanced complete both rounds
**Elite complete wearing weighted vestStrength: Front Squat 5RM Test
Coaches will begin testing beginners in their 5 rep front squat following round one of the workout. Advanced will begin testing 5RM FS after both rounds of workout complete. Cadets will take coach's weight recommendation for their Wendler worksheet to calculate their 1RM and begin strength training. Log your weights in the comments for future reference.Cool down:
Cadet-led PRT Drills -
Warm up and strength Strength
400m run or 25/20 cal bike
Then 3 rounds
5 goblet squats (pausing 3 seconds at bottom)
Duck walk (length of gym)Front Squats
E2MOM x5
10@50%
8@60%
6@70%
4@80%
2@85% -
Strength Workout
6 sets
2 x Power Clean + 2 x Front Squat; go every 1:30Add weight for the first few sets and then hold consistent.
Aim for a small increase on last week if possible -
Power Snatch Workout
For time:
10 Power Snatches @65%
1:00 Rest
8 Power Snatches +5/3kg
1:00 Rest
6 Power Snatches +5/3kg
1:00 Rest
4 Power Snatches +5/3kg -
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Front Squat Strength
5 Sets of Front Squat
Set 1: 6 @70%
Set 2: 6 @70%
Set 3: 6 @72%
Set 4: 6 @75%
Set 5: 6 @75+%
- Rest 2min btw sets -
Snatch Balance + OHS Strength
Snatch Balance + OHS
Set 1: 1+3 @65%
Set 2: 1+3 @65%
Set 3: 1+2 @70%
Set 4: 1+2 @75%
Set 5: 1+2 @75%
- % based off your 1RM Snatch
- Rest 2min btw sets