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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9.8.2019 Sali Workout
Lämmittely:
3 kierrosta
10m kuminauha käveky eteenpäin
10m kuminauha kävely taaksepäin
5 polvet rintaan hyppyä
10 punnerrustaNousu 3 Max (drop n`go)
Thruster 1RM
Kuntopiiri 25 minuuttia.
5-10 leukaa
5-10 dippiä
20 istumaan nousua
20 reverse hyper
5 boksihyppy
10 kahvakuula/käsipaino maastaveto -
Pe 2.8.2019 Sali: Maastaveto Strength
Maastaveto 4x6x75%
Pukkiveto 4x6-8 (tanko polven alapuolella)
Vatsarutistukset 100-200 toistoa
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BBC Weightlifting - Clean & jerk Workout
Build up to a heavy double touch and go clean and jerk.
One set every 1:30 for 15 rounds. Increase weight every 2-3 sets if the lifts are spot on.
Aim for 3-5 heavy sets in the end.
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EMOM x12 Workout
CONDITIONING
EMOM x12
1) 20m Prowler Push
2) 20m D-Ball/Sandbag/Yoke CarryOverall RPE 4, very heavy breathing
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Metcon Workout
• 5 Round of:
BB Power Snatch 6 reps
Handstand Walks 20 m
Ring Muscle Ups 6 reps
BB Load = 70/45Kg -
8.8.2019 CF Workout
Pauselle etukyykky, raskas ykkönen ( 5 sek, ilman vyötä)
Puolesta reidestä Rive, pukeilta 2RM
Maastaveto työntölähdöllä, koroke jalkojen alle 1x5@95%, 1x5@100%, 1x5@105%
Takakyykky hyppy 3x5@20%
Lisäpaino lankku 3x40sek.
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Weightlifting I. Strength
5 sets of :
1 Snatch high pull + 1 squat snatch @ 80-90% of 1RM snatch
- focus on full hip extension
- 2 mins rest between heavy sets