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-
27.12.2024 Workout
LIGHT WEEK 1/2
Voit halutessasi ottaa tällä viikolla edellis viikkojen maksimeita,
mikäli ovat jääneet välistä.
omaa lämppää 15min
Barbell technique:
CLEAN GRIP RDL + CLEAN GRIP GOOD MORNING PUSH PRESS ON TOES
2x 3+3@barbell, rest btw sets 1-2min--
SHOULDER PRESS + JERK GRIP OHS
2x 3+3@barbell, rest btw sets 1-2min--
PRESSING SPLIT JERK + SPLIT JERK *split jerk 2+2
2x 4+4@barbell, rest btw sets 1-2min--
TALL CLEAN + TALL SPLIT JERK *tall flat footed, jerk 1+1
2x 3+2@barbell, rest btw sets 1-2min--
CLEAN DEADLIFT to POWER POSITION + CLEAN HIGH PULL from POWER POSITION *flat footed + CLEAN HIGH PULL from POWER POSITION + CLEAN
*high pull - elbows ups
2x 2+2+2+2@barbell, rest btw sets 1-2min--
CLEAN PULL **full foot + CLEAN PULL
2x 2+2@light weight, rest btw sets 1-2min
Hengittelyä
For Time:
CLEAN + JERKS
1-2-3-4-5-5-4-3-2-1 reps
Choose load (50%-70% of maximum) and stick with that weight through all rounds. Rest as needed between rounds.
With a running clock complete (30) Clean and Jerks for time. Power Cleans or Full Cleans are acceptable. You may re-set after the Clean, or catch the Bar in the rack position for the Clean and push straight into the Jerk without pausing. Power / Push Jerks or Split Jerks are acceptable.
KEHONHUOLTOA!
video: muutoin sama, mutta työntö otteella: SNATCH GRIP GOOD MORNING PUSH PRESS ON TOES - videolla ei ole päkiälle nousua
video: CLEAN DEADLIFT to POWER POSITION
video: CLEAN PULL from POWER POSITION -- HOX!! Tee HIGH PULL, 2 ensimmäistä toistoa pidä kokojalkapohja lattiassa (videolla normaali veto päkiälle nousten, lähtö power positiosta)
-
MAYFLY PRO TRACK Workout
A,
Bulgarian Split Squat 10-10-10-10Use the heaviest weight you can for each set.
Rest as needed between sets.4x 5 reps/side
B,
For time:
100 Wall Balls, 9/6kg
100 Dumbbell Snatches, 22,5/15kgEvery 1 min (starting at 0:00) complete:
3 Burpees
Accumulate the following in any order.Goal: Sub 15 mins
C,
3 rounds for quality of:
20 Band Face Pulls
T Balance Hold, L 20 secs/R 20 secs
Starfish Side Plank, L 10 secs/R 10 secsRest as needed between sets.
-
Conditioning (DELOAD) Workout
AMRAP 90:
500/400m Row
500/400m Ski
1000/800m AB
- Rest 2min
Score: Total meters -
-
-
25.12.2024 Workout
LIGHT WEEK 1/2
...kinkun sulattelua...
30-60min kävely, hiihto tmv..
--
Voit halutessasi ottaa tällä viikolla edellis viikkojen maksimeita,
mikäli ovat jääneet välistä.
omaa lämppää 15-20min
Barbell technique:
RDL + BENT OVER ROW
2x 5+5@barbell, rest btw sets 1-2min--
FRONT SQUAT + BACK SQUAT
2x 5+5@barbell, rest btw sets 1-2min--
DEADLIFT + SUMO DEADLIFT
2x 5+5@barbell, rest btw sets 1-2min--
FLOOR BENCH PRESS + LYING TOES TO BAR
2x 5+5@barbell, rest btw sets 1-2min--
THRUSTERS
2x 10@barbell, rest btw sets 1-2min
Hengittelyä
For Time:
DEADLIFT + DB MILITARY FLOOR BENCH PRESS
1-2-3-4-5-5-4-3-2-1 reps
1 reps deadlift and 1 reps db military floor bench press, next rounds 2 reps deadlift and 2 reps db... and so on
Choose load (50%-70% of maximum) and stick with that weight through all rounds. Rest as needed between rounds.
With a running clock, perform (30) Deadlifts & DB Military Floor bench Press as fast as possible but QUALITY. Any type of Deadlift is acceptable (conventional, sumo).
KEHONHUOLTOA!
video: LYING TOES TO BAR
-
-
23.12.2024 Snatch Strength
Snatch
Build to 1RM
+
3-5 x 1 @ 85-90%, EMOM– You can start working up doing 3s or 2s then singles as an EMOM and as the load gets heavier, allow yourself more rest time between the lifts. If you miss the same weight 2-times, consider moving down a bit on the weight to get a good lift in before trying again (if you miss 3-times on any given weight, it is time to wrap it up for the day).
– Once you’ve hit your 1RM, you have 3-5 sets of 1 snatch @ 85-90% (of your hopefully new 1RM) -
Aslan Workout
-
