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-
29.11.2024 Workout
MODERATE-HEAVY WEEK 8/11
TALL SNATCH + SNATCH PUSH PRESS + DROP SNATCH + PUSH JERK IN SNATCH *tall flat footed
2x2x[1+1+1+1]@barbell, rest btw sets 1minSNATCH
2x3@barbell, 1@up to way up 2 kilos below the starting weight, sn-%, rest btw sets 2min, ~88-93%
TALL CLEAN + SPLIT JERK & PUSH JERKI IN SPLIT *tall flat footed, split both side
2x2x[1+(1+3)]@barbell, rest btw sets 1minCLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to way up 5 kilos below the starting weight, jerk-%, rest btw sets 2min, ~80-85%
FRONT SQUAT + 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 25% bs-%
3@up to 95%, then DROP SETS 3x3@-10%, fs-%, rest btw sets 3min
SUPERSET: quality
hox! Do every other week A2.1 or A2.2
3 rounds, no shoes - light weight
A1. max reps ROLL ABS *don't do to failure
A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
A3. 10-12x weighted SIT-UPSRest as needed
KEHONHUOLTOA!
video: SEAL ROW
video: BARBELL BW ROW
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19.7.2024 LIGHT-MODERATE WEEK 4/5 & PROG II - LIGHT-MODERATE WEEK 1/12 Workout
WARM UP n. 15min no shoes
TEE OMAT TAI
2 rounds
8+8x SINGLE LEG RDL with ROTATION
5x LOW DEPTH JUMPS
16x PLANK HIP DIPS
16x SUPERMAN ROW
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG
video: Single Leg RDL with Rotation
video: LOW DEPTH JUMPS
video: SUPERMAN ROW
SNATCH
2x3@barbell, 2@up to 65%, 1@70%, 1@75%, 3x1@80%, sn-%, rest btw sets 2min
CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 3x1x[1+1]@80%, jerk-%, rest btw sets 2min
HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
2x1x[1+1+1]@70%, 1+1+1@75% bs-%, rest btw sets 3min
SUPERSET: quality
3 rounds: NO SHOES
8x DB SEATED SHOULDER PRESS
6+6x KB GORILLA ROW
12x BARBELL BICEPS CURL *vastaote, tanko nenään...Rest as needed
video: KB GORILLA ROW 0:48
PROG II - LIGHT-MODERATE WEEK 1/12
SM KUUSANKOSKI pe-su 4.-6.10.2024
MODERATE DAY 3/36
SNATCH PULL TO HIP + SNATCH
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 3x1x[1+1]@80% sn-%, rest btw sets 2min
CLEAN + POWER JERK + SPLIT JERK
2x2x[1+1+1]@barbell, 1+1+1@up to 70%, 1+1+1@75%, 3x1x[1+1+1]@80%, jerk-%, rest btw sets 2min
HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
3x1x[1+1+1]@75%, bs-%, rest btw sets 3min
video: SNATCH PULL TO HIP
video: HALF/PARALLEL BACK SQUAT
video: SEGMENT BACK SQUAT
SUPERSET: quality
3 rounds, no shoes
max reps ROLL ABS
10-12x weighted SIT-UPSRest as needed
KEHONHUOLTOA!
video: ROLL ABS
video: weighted SIT-UPS 0:24
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Sunnuntain Pitkä Workout
50min ajan laadukkaasti
4min Kone
6+6 Dead bug
10-20s kuppipito
7 Kevyttä seinäpalloa
7 Burpeeta ilman hyppyä
6+6 Sivutaivutus
6+6 YJ-Mave
4min Kone
Kumpparilla 6-8×:
Ulkokierto
Sisäkierto
Soutu -
NBT Workout
1min on 1min off
3 rounds- 2 Rope + MR T2B
- 40 DU’s + MR Pull ups
- 2 Snatch + MR BOB 40/60kg
- 4 C&J + MR BMU/rmu 40/60kg
- 8 pistol squat + MR hs walk
- 8/6 cal AB + MR hspu
- 6 Front squat + MR Ring dip 40/60kg
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FOR TIME Workout
FOR TIME:
21-15-9
hang power snatch @40/30kg
pull up
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SCALED FOR TIME:15-12-9
hang power snatch @40/30kg
pull up / or 21-15-9 jumping pull upTARGET UNDER 4MIN, TIME CAP 6MIN
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