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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Voimanosto: ma 20.11.2023 penkki Strength
Facepulls 5x20
Sotilaspenkki käsipainoilla 5x8-15
-raskas!!Penkki 8x50%, 5x60%, 3x70%, 3x1x80%
-3s stopit joka sarjaan/toistoonLeuanveto niskan taakse 3x amrap TAI kumppariveto niskan taakse 5x12-20
Ojentajat maaten käsipainoilla 5x8-15
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Pe 17.11.2023 perus: maastaveto Strength
Etukyykky 1x90%
-etukyykyn maksimistaMaastaveto 3x2 (77,5-82,5-87,5%)
Jalan loitonnus kumpparilla 3x20 / jalka
Bulgarian Split Squat 1x30-50 / jalka
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3.11.2023 Workout
MODERATE-HEAVY WEEK 3/10
WARM UP n. 15-20min
2 rounds: no shoes
6+6 BULGARIAN SPLIT SQUAT
12 DEAD BUG with weighted PULLOVER + 6 DEAD BUG PRESSING *plate
10+10+10 SIDE PLANK HIP LIFT + BODY SAW + SIDE PLANK HIP LIFT
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS
video: BULGARIAN SPLIT SQUAT
video: DEAD BUG with weighted PULLOVER
video: DEAD BUG PRESSING
video: SIDE PLANK HIP LIFT
video: BODY SAW
POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
2[4+4+4]@barbell, rest btw sets 1minPOWER SNATCH + SNATCH
2+2@barbell, 2+1@up to 75% sn-%, rest btw sets 2min
POWER CLEAN + PUSH PRESS + POWER JERK
2[4+4+4]@barbell, rest btw sets 1minPOWER CLEAN + CLEAN + JERK *split jerk both side 1+1
1+1+2@barbell, 1+1+2@up to 73% jerk-%, rest btw sets 2min
BACK SQUAT JUMP
3x5@~25% bw-%, rest btw sets 2min
SNATCH BALANCE + OHS
3+3@up to 80%, sn-% rest btw sets 2min
SNATCH HIGH PULL *full foot
3x3@95% sn-%, rest btw sets 2min
SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä
2 rounds:
10-15 PULL UP *vastaote, single reps w/ 10-20 sec rest btw
8+8 SIDE LYING BENCH OBLIQUE CRUNCH
8+8 DB TRICEPS KICKBACKRest as needed
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BBC Weightlifting - Week 46, day 5 (viikko 12) Workout
WARM-UP
Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 5 Behind the shoulder press with snatch grip + 5 Overhead squats + 5 Snatch balance
3) 10 Medball bearhug squat jumps
4) :20s L-sit hang or hollow hold
STRENGTH
Bamboo overhead squats,
3 x 8 (light)Overhead squats,
4 x 5 @ 70%
Lift every 2:00 minutes.
SNATCH
Every minute on the minute for 12:00 minutes of:
Snatch pull + hang snatch + Snatch @ 71%
CLEAN & JERK
Every minute on the minute for 12:00 minutes of:
Clean pull + Floating clean + Front squat + Clean + Split jerk @ 68%.
BONUS WORK
ACCESSORY
Lu raises,
3 x 8 (light)Snatch grip 1-legged romanian deadlifts,
3 x 8 (easy)Strict pull-ups,
4 x Max repsSeated high box jumps,
12-14 total reps.
CONDITIONING
As many reps as possible in 25:00 minutes of:
2000/1600m bike erg
50 Broomstick lunges
500/400m row
50 Kettlebell swings, 16/12kg -
16.11.2023 2 x AMRAP 5 Workout
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