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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Engine Strength Strength
Clean and jerk complex
1 clean + 1 hang clean + split jerk20 Mins with Quality first! No fails
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3-position Hang Snatch Strength
3-position Hang Snatch (high hang-above the knee-below the knee). Snatch Can be either squat or power.
Every 90-120sec x12
Sets 1-3@ RPE 3
Sets 4-6@ RPE 3-4
Sets 7-9@ RPE 4
Sets 10-12@ RPE 4-5Add loading after 3 sets.
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Pause Front Squat Strength
Every 3 minutes x 5
Pause Front squat 3 reps V1
-2 sec pause pohjassa
-vähän lisäystä viime viikkoiseen -
3-5 sets for Quality: Workout
1) DB Single Arm Lunges (sideways, front-back, diagonal)
2) 1-5 MU/MU Progression
3) 1-3 Rope Climb
4) Parallette Push-Up.
Rest as needed between sets.
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Alternating tabata Workout
Alternating double tabata for a total of eight minutes (20sec on/ 10 off)
- lying back extension
- single arm kb clean and jerk (pick weight)
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Braxton* Workout
EMOM for 12 Minutes
20 x Double Under
8 x Thrusters
Both movements completed in same minute.Scale up and down appropriately with weights and reps that are challenging but achievable.
*Hybrid workout -
Snatch Technique Workout
Work on heavy snatches. No power snatches! Do short complexes and work on your weaknesses.
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Three rounds for quality and minimum rest: Workout
10 Back squat
15 Strict toes-to-bar
15 Good morning
20 KB snatch (10 left & 10 right)Pick challenging weights but try to do sets unbroken