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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Strict Press Strength
in 15 min find your 1 RTM
mark 3 of the heaviest lifts.
make sure there is ZERO "ego lifts" -
Clean & Jerk Strength
2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerk
Clean is always to a squat & Split Jerk, if not stated otherwise.
Find your 1 RTM for
mark 3 of your heaviest lifts
Make sure there is ZERO "ego lifts" -
Snatch Strength
2 rounds 30s. each
Bird dow row
DB Sots press L
DB Sots press R
Temp Goblet squat 3-4-X-1
Snatch is always to squat, if not otherwise stated.
2 rounds 5 reps each
- OHS
- Snatch drop
- Pressing snatch balance
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch
Find 1 RTM in
mark 3 of your heaviest lifts
Make sure there is ZERO "ego lifts" -
Clean pull Strength
3 x 5 V.1-2
Veto navan korkeudelle.2min lepo sarjojen välissä. Nosta painoa viime viikkoon. -
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Punttitunti, marraskuu loppu, alakroppa Strength
Maastaveto 5, 3, 5, 3 aallot, korokkeelta (10 kg levyt)
Ekalla viikolla vara 1 - 2 ja tokalla viikolla vara 0 - 1.
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