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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Day 27.3 Thoracic spine Workout
LOAD
2-3 rounds, 60-sec rest between rounds.
- Lying face-down overhead lifts with wooden dowel – Maintaining trunk control/tension, not allowing back or upper body to arch off the ground. Small weight can be added to dowel if possible – 15 reps, 3 sec hold at top.
- Kneeling, bottom-up KB press – Focussing on trunk control, avoiding arching in back. Squeeze gluts to keep hips in extension throughout movement. Perform for available range (only work within range where possible to perform without compensation). Can use DB if desired, holding plate end – 12 reps.
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Day 27.2 Thoracic spine Workout
ACTIVATION
2-3 rounds, 30-sec rest between rounds
- Trunk opener with foam roller – Follow breath during movement. Out breath performing crunch bringing elbows together, in breath elbows opening feeling thoracic spine opening – 7 reps.
- Plank into side plank reach – Focus on trunk control, keeping active throughout movement – 7 reps each side.
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Yläkropan voima Workout
3 Kierrosta:
B1. 8/8 Yhden käden kulmasoutu
30-45s lepo
B2. 8/8 Yhden käden landmine työntö
30-45s lepo -
Extra Credit 14-12-2021 Workout
Reverse Crunch 4 x 12-15. Rest 60s.
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- 3-Way Banded Shoulder/Lat Stretch
- 5 Parasympathetic Breaths in each position (6s inhale + 1s hold + 6s exhale + 1s hold) -
Barbell Cycling Workout
500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck
2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk
Barbell Cycling
5x1
1= 5 Deadlift + 3 Hang Power Clean + 1 push Jerk
Increase weight each set
with running clock hit working set on: 000,300,600,900,1200
*Start @50% of 1rm push Jerk -
Pulling Accessories Workout
3 rounds for quality:
1min Pull-up Bar Dead Hang
15 Barbell Bent Over Rows, pick load
20 Banded Lat Pull Downs
10 Feet Elevated Ring Rows
- Rest 2mins btw rounds. -
Barbell Cycling Workout
Every 2:00 x 6 Rounds
Complete 1 Round of DT:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overheads- Work to a heavy DT complex for the day. Must be unbroken!
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