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-
Hemmafit Workout
A: 10x30 on/30 off jumprope
B1: 3x30sec handstand hold
B2: 3x8 Assisted FG ring pull ups
C1: Ring Dips 5x2
C2: Ring rows 5x8
D: Push ups 4x10+1xAmrap
E: DB biceps curls 2x Myo reps -
-
-
-
-
-
BBC Weightlifting - Clean Workout
A) Cleans
EMOM for 4 minutes of:
2 cleans @82%Rest 3:00 min
EMOM for 4 minutes of:
2 Cleans @ 85%B) Power clean
Power clean, nousu ykkösillä 90% asti.
C) Accessory:
1.
4-5 Rounds of:
10 Weighted lunges, barbell on back - heavy
15 KBS - heavy
20 Hip extensions
Rest 1:30 min between sets.*use same weights as last week
2.
3 Rounds of:
Max reps pull-ups/Aussie pull-ups
20 Banded pull-aparts
Rest 2:00 min between sets. -
BBC Weightlifting - Clean and jerk Workout
A) Clean & jerk
Power clean & jerk singles
20 x 1 @ 65%
Nosto aina :30s välein.B) Barbell cycling
EMOM for 10 minutes of:
5 Touch and go power cleans @ 60% -
BBC Weightlifting - Friday session Workout
Primer:
4-6 sets of 2 jerk ”Catch hold” against rig. As hard as possible for 2-3s. and reset.
A) Snatch & Clean and power jerk
Build up to a 1RM power snatch of the day in 12 minutes.
Rest 3:00 minutes
Build up to a 1RM power clean & power jerk of the day in 12 minutes.B) Conditioning
4 Rounds for time of:
6 Snatches
5 Clean and jerks
4 Thrusters
Rest 1:30 min between rounds
Choose a moderate weight (60-70% of 1RM power snatch) -
BBC Weightlifting - Clean (omatoimi) Workout
A) Clean, nousu nelosilla raskaaseen painoon.
- Ei tng, ei pudotuksia.
- Kaksi kertaa sama paino
- 15 minB) EMOM for 6 minutes: 2 Power cleans @ 70% of A.
- Korostetun hidas veto lattiasta polven yli
- “Venytä rannetta” vedon aikana, eli keskity pitämään kädet rentona & yläselkä tiukalla.C) Front squats
Aaltosarjat: 6-3-6-3-6-3. Nousu mahdollisimman isoon kuormaan. Eli ensin 6 sarja, sitten 3 toiston sarja, uudestaan 6, sitten 3 jne.
- Muista hyvä, pysty ja leveä asento.
- Paino koko jalkapohjalla
- Ei kippaamista eteenpäin.D) Accessory:
3-4 Rounds of:
12 Bent over rows
10+10 1-arm bent over row
10-20 GHD sit-ups
*Kaikissa kunnon polte yläselkään ja latsiin (paitsi GHD vatsaan tietty)