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-
Saturday Madness Workout
-
EXTRA-STRENGTH (open gym) Workout
Warm up
A) 4-6min easy erg
B) Sumo deadlift & bench press warm-up:
8-6-4-2 increasing weightsWorkout
A) Sumo deadlift
3x10
Paino, jossa on muutama toisto varaaB) Bench press
4x3 @70-80% 1RM
Jätä varaa muutama toisto. Paino tulee olemaan sama seuraavat kaksi viikkoa ja toistoja viikoittain yksi enemmän. -
Weightlifting Workout
A: Power snatch + Hang power snatch+ Squat Snatch 4x3
B: Hang power clean+ Hang squat clean+ Squat clean+ split jerk 3x4
C: Clean pull 4x3 @85% of clean pull max. -
-
-
3x 5 Hang muscle clean Workout
5 hang muscle clean 50%
5 hang muscle clean 60%
5 hang muscle clean 65% -
Extra Credit 02-09-2022 Workout
1 1/4 Dumbbell Glute Hip Thrust
3 x 10-15 Reps. Rest 60s
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold) -
HS Skill Work Workout
2x8 Kick Ups To a Wall
- Rest as needed btw sets
————————————————
3 sets:
1m HS Walk Up To a Wall
- As many tries as you can per set
- Rest as needed btw sets
————————————————
3x10 HS Walking Steps, facing the wall
- Keep your body off the wall, but close
- Rest as needed btw sets
————————————————
5-6 sets:
Handstand Walk
- As many tries as you can per set
- Rest as needed btw sets -
-
Pwr Snatch & Pwr Clean Workout
EMOM’12
1. 5 Power snatch
2. 5 Hang power snatchEMOM’12
1. 5 Power clean
2. 5 Hang power clean
