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-
16.8.2023 Deload Workout
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EASY: Burner Workout
3 RFT:
20 jumping split squat (both legs = 2 reps)
20 kb hang clean
- rest 45s between roundsTC: 10
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14.8.2023 STRENGTH PROGRAM Workout
MODERATE WEEK 1/9
WARM UP sama saliohjelman kanssa
CONSENTRIC POWER JERK + SPLIT JERK
*set a bar on jerk pins/rack/blocks that places it at the height it would be in the bottom of your normal jerk dip
3-4[2+2]@up to 40-45% jerk-%, rest between sets 2min
PUSH PRESS
4x5@70%, pp-%, rest between sets 2min
FRONT SQUAT *one top set of
6@RPE8 (could do 2 more reps), then
2x6@-10%, rest between sets 3min *6@rpe8 -- target load of max ~79%
SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä
3 rounds:
10-12 BENT OVER ROW *sn grip
6+6 CROSS BODY RDL with DB
6 SQUAT JUMPRest as needed
video: CROSS BODY RDL
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Accessories (OPTIONAL) Workout
3-4 Rounds for quality:
12 Plate Front Raise
10 Standing Alt. DB Bicep Curl
10 SA Standing DB Skull Crushers L+R
- Rest 1min btw movements -
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Pause Front Squat + Front Squat Strength
5 sets of Pause Front Squat + Front Squat
Set 1: 2+2 @75% of 1RM Front Squat
Set 2: 2+2 @80%
Set 3: 2+1 @80%
Set 4-5: 1+1 @85%
- Pause for 3sec at the bottom.
- Rest 2min btw sets -
BBC Weightlifting - Week 10, day 4 Workout
RECOVERY
45-60 minutes of zone 2 bike/row/ski/swim/run etc.
Zone 2 heart rate zone is 60-70% of your max heart rate.
A rough estimation of your maximum heart rate is 220 - age.
Banded march, accumulate total of 12:00 minutes.
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