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-
Power Clean + Push Jerk Strength
Practice Power Clean + Push Jerk technique for 25min
- Rest as needed -
"Push It To The Limit" Workout
-
Push Jerk + Jerk Strength
5 sets:
2 x (1 Push Jerk + 1 Jerk)
Sets 1-2: @65% 1RM Clean & Jerk
Sets 3-4: @70%
Sets 5: @75%
- Rest 2min btw sets -
Bench Press (DELOAD) Strength
5 sets of Bench Press
Set 1: 5 @55%
Set 2: 5 @60%
Set 3: 4 @65%
Set 4: 4 @70%
Set 5: 3 @75%
- 10 Double DB Bent Over Rows after each set of bench presses
- Rest 2-3min btw sets -
Tabata Workout
:20/:10 x 8 (4min):
- Plank Hold Shoulder Taps (straight arms)
- Superman Rocks
Alternate btw movements -
Accessories (OPTIONAL) Workout
3 Sets:
10 DB Lat Pullovers (bench supported)
10 Seated Double DB Bicep Curls
10 Seated DB Skull Crushers
- Rest 60-90sec btw sets -
Power Clean & Jerk (DELOAD) Strength
Every 1:30 x 5:
1 Power Clean & Split Jerk @70% 1RM Power Clean -
Push Press Behind The Neck (DELOAD) Strength
4x3 Push Press Behind The Neck
- Starting @50-60% 1RM push press
- Rest 2min btw sets -
Accessories Workout
3 rounds:
10 Seated DB Rear Delt Flyes, thumbs down
10 Pallof Presses
10 Bird Dogs
- Rest 1-2min btw rounds -
Pulling Strenght / Endurance Workout
3 sets:
0:10 Chin Over Bar Hold (Chin-up grip)
- Rest 1min btw sets
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3 sets:
10-15 Banded Strict Pull-ups
- Rest 1:30-2min btw sets