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-
28.8.2018 deload cycle Workout
5x8-10 db shoulder press
5x8-12 triceps press
5x10-10 backward stepping lunge
5x10 strict ttb15 minutes just row/bike/ski
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Split jerk (1+2) Strength
1 Power clean + 2 Split Jerk
Start the power clean from the ground. Do 2 split jerks.
Do not drop the barbell between the split jerks.
Post three heaviest succesfull attempts.
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Keskiviikko 13.6 Strength
Power Snatch
On the Minute x 7 – 1 Heavy Power Snatch
Do not exceed 80%. Aiming to confirm technique from previous work. -
Keskiviikko 13.6 Strength
3-Position Power Snatch
5 Sets:
Set 1 – 50%
Set 2 – 53%
Set 3 – 56%
Set 4 – 59%
Set 5 – 62% -
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Tiistai 12.6 Workout
Conditioning
For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of KellyKelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups -
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Weightlifting strength Strength
(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1) of:
BB Snatch Pull + Snatch High Pull + Squat Snatch + Overhead Squat.
Riscaldati progressivamente e poi in 3 sets sali sino ad una (1+1+1+1) pesante e quasi massimale.
Poi con il 90-95% di quel carico fai 4 sets. -
Accessory work Workout
3 rounds:
12 Double DB lateral raise
14 Alternating double DB bicep curl
16 Single DB Standing scull crushers
- Rest 30s btw movements, 90s btw rounds