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-
Sunnuntain Pitkä Workout
Emom 22
1) Kone
2) 1 Joogapunnerrus + 1 lonkat kierto O+V2min lepo
Emom 22
1) Burpee +viivahölkkä
2) Kepillä 8-10×
Heilautukset
Takaa eteen
Hyvää huomenta
Rintarangan kierto eteentaivutuksessa
(Jatka siitä mihin jäit) -
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16.8.2023 Workout
MODERATE WEEK 1/9
WARM UP n. 10min
2 rounds: no shoes
6 SUPERMAN HOLD + 6 HOLLOW HOLD *hold 2sec
12 3 LEVEL BAND PULL APART *kuminauha - navan korkeus + rinnan korkeus + hartiakorkeus + 6 T-ROTATION
10 step OH DUCK WALK
20sec WALL HANDSTAND HOLD
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video: 3 LEVEL BAND PULL APART
https://www.instagram.com/p/CuRmFcRyrjR/?img_index=2video: T-ROTATION
https://www.instagram.com/p/CuRmFcRyrjR/?img_index=6
SNATCH PULL from Above knee *full foot + SNATCH Above Knee + OHS
2[1+2+2]@barbell, 3[1+2+1]@up to 64-72% sn-%, rest between sets 2min
CLEAN PULL *full foot + CLEAN Above Knee + JERK
1+2+2@barbell, 4[1+1+2]@up to 64-72 jerk-% , rest between sets 2min
BOX BACK SQUAT *90° + 5 LOW BOX JUMP
*pakara koskettaa kevyesti boxia, josta räjähtävästi ylös ja boksihypyn vastaanotto suorinjaloin
4x5@75-80% rest between sets 3-4min
SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä
2-3 rounds:
10-12 BACK RAISE
12-15 RUSSIAN TWIST per sideRest as needed
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Snatch technique Strength
5x 2 hang snatch + 2 snatch balance + 1 OHS ( 5s pause )
( fast, not too heavy) -
CrossLifting Workout
A,
Daily max of :
Pause Power clean + Pause Split jerk
- keep a 2” pause at receiving pos. Of clean and in the dip of jerk
- build up with good form
- Do not increase weight if you missed any of the pauses !B,
Partner Squat “DT”
8 rounds for time (4 each person)
12 Deadlift
9 Hang Squat Clean
6 push jerk
@60/43kg
Rx+70/47kg
One person complete a full round the switch!
Timecap : 15 mins -
14.8.2023 Workout
MODERATE WEEK 1/9
WARM UP n. 10min
2 rounds: no shoes
12 BACK EXTENSION / REVERSE HYPER
12 CRUNCHES with PLATE PULLOVER
6 GOBLET SQUAT *7-10 cm platform under the heels
20sec WALL HANDSTAND HOLD
MUSCLE SNATCH + SNATCH PRESS + SNATCH PUSH PRESS
4-5[3+3+3]@up to 40-45% sn-%, rest between sets 2minHIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
3-4[1+2+2+1]@up to 57-65% sn-%, rest between sets 2min
CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + FRONT SQUAT + JERK
1+2+2+1@barbell, 2-3[1+2+2+1]@up to 57-65 jerk-%, rest between sets 2min
BACK SQUAT JUMP
4x3@20% bs-%, rest between sets 2minvideo:
FRONT SQUAT + BACK SQUAT
3[2+3]@65-75% fs-%, rest between sets 3min
SNATCH PULL from Above Knee *full foot + TRAP PULL
3-4[4+2]@85% sn-%, rest between sets 2min
SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä
2-3 rounds:
10-12 BENT OVER ROW *sn grip
8+8 BANDED 1-LEG DB RDLRest as needed
video: BANDED 1-LEG DB RDL
