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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Pekan sunnuntai 1 Workout
FOCUS
Timing
Fast and aggressive pull underA: WARM UP
Row
Squat jump
Goblet squat stretch
Hip airplane
Front rack stretchB: PRIMER, emom 16
Muscle hang clean (no feet movement, shoulders in front of bar)
Drop squat
Muscle hang clean + Drop squat
Contact drillC: DRILL, emom 16
No footed tall clean
Tall clean
High hang clean
Low hang cleanD: CLEAN, e2mom 10
2 Pause clean below and above kneeE: TNG POWER CLEAN
2 rounds for max repsHang power clean for 30 seconds, rest 30 seconds
Hang power clean for 25 seconds, rest 35 seconds
Hang power clean for 20 seconds, rest 40 seconds
Hang power clean for 15 seconds, rest 45 seconds
Hang power clean for 10 seconds, rest 50 secondsThere is no rest between rounds.
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Saturday Madness Workout
AMRAP 12:00 with a partner:
15 Power Snatches @52.5/35kg
15 Calorie Bike or Row or Ski
15 Toes to BarRest 2:00
AMRAP 12:00 with a partner:
15 Power Cleans @60/42.5kg
15 Calorie Bike or Row or Ski
15 Strict Handstand Push-ups or Scale OptionGoal: 4+ rounds in each amrap - split work evenly.
Maintain a relatively high level of effort, but not maxing out ~80%.
HSPU options: Strict, strict to pads, pike push-up, DB Push Press -
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