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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Ma 31.10.2022 penkki: nopeus Strength
Penkki 6x3x70%, 1x80%, 1x90%
-70%:n toistot 3s stopeillaPenkki käsipainoilla 3x10-15
-ala-asennossa stoppi + venytysYhden käden kulmasoutu 3x8-15
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Snatch complex Strength
10 sets: Add loading after 2 sets
and last lifts with RPE 4 to 4+Hang Panda Pull (above the
knee) + Hang Power Snatch +
Hang Squat Snatch.With the first 1-4 sets, do one
OHS after the hang squat
snatch. Use straps if needed.
Add 2,5-5% compared to
last week. -
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Day 1 Olympic Weightlifting Strength
Snatch percentages
2 reps at 60%
2 reps at 70%
1 rep at 80%
1 rep at 85%
1 rep at 90%
1 rep at 93%
1 rep at 90%Clean & jerk
Build to a heavy Clean & Jerk, record heaviest set & keep a note of heavy singleFront squat
Build up to 90% of 1RM
1 rep at 90%
1 rep at 90%
1 rep at 90% -
Ke 2.11.2022 penkki: maksimi Strength
Kapea penkki Max1
Pystypunnerrus otsalta 5x12
-kapea oteVipunostot eteen tangolla 5x15
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Hang snatch + snatch Strength
PT: Sini // Satu
3 x 3 Hang Power Snatch (jump onto plates (empty bb))
5x (1+1+1) Hang Power Snatch + Hang Snatch + Snatch balance
5x (1+1) Hang Snatch + Snatch3-5 R
2.2.2. pullups
HS weight shift / plate step ups / sideways hs walk