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-
Power clean Strength
Max effort power clean
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart! -
Maastaveto 3,2,2,1 jätä hieman vielä varastoon Strength
Maastaveto 3,2,2,1 jätä hieman vielä varastoon
Nousevat painot 2 min tauot
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Sumo deadlift Strength
Max effort sumo deadlift
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real! -
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28.5.2021 (Bench Press) Strength
Bench Press
1 x 4 x 75%
2 x 4 x 80%
2 x 4 x 85%
1 x 3 x 90%Sendoff 3:30
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8min alkavalla minuutilla 2 liikettä Workout
8min alkavalla minuutilla
1. Varpaat tankoon
2. Etunojapunnerrus
Valitse toistettava toistomäärä -
15 min alkavalla minuutilla Workout
15min alkavalla minuutilla
1.Leuanveto
2.Etunojapunnerrus
3.KasakkakyykkyValitse helpohko toistomäärä
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Accessory work Workout
3 rounds for quality
6-12 HSPU
1min rest
2 + 2 TGU (KB)
1min rest
10 + 10 Landmine twist
1min rest -
7.5.2021 (Snatch) Workout
EMOM 9
High Hang Squat Snatch + Good Morning Jump + Snatch Drop
3 x (1+1+1) x 40%
3 x (1+1+1) x 45%
3 x (1+1+1) x 50%