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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BBC Weightlifting - Friday session Workout
A) Clean
Clean, nousu nelosilla painossa ylös päin kunnes liike alkaa hidastumaan.
- 2 kertaa sama paino ennen lisäämistä
- Ei tng, ei saa pudottaa
- 20:00 minuuttia.B) Clean pulls
Clean pull 4 x 4 @ raskain paino A -osiosta + 10-20kg
Ei tng, ei pudotuksia.C) Weightlifting conditioning
15-12-9 Reps for quality & minimum rest of:
Snatch grip push press behind the neck. 60% of Snatch 1RM (heavyish)
Weighted lunges
High box jumps
GHD sit-upsHarjoituksessa pitäisi olla raskaahkot painot ja sarjat pitäisivät tulla putkeen nippa nappa. Jokaisen setin jälkeen pitäisi olla kunnon polte sekä hapot lihaksissa.
Harjoitusta ei tarvitse vetää aikaa vastaan, mutta reippaahkolla tahdilla.
Box hypyt “ykkösinä” eli ei jännehyppyjä. -
Nanorosso 08.02.22 Workout
2 rft
15 cal assault bike
20 ttb
15 cal assault bike
7 ring mu6' rest x 2 times
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Squat cleans Workout
Max reps each round without dropping the bar:
- 165-lb. squat cleans, 1 minute
- Rest 3 minutes
- 185-lb. squat cleans, 1 minute
- Rest 3 minutes
- 205-lb. squat cleans, 1 minute
- Rest 3 minutes
- 165-lb. squat cleans, 1 minute
- Rest 3 minutes
- 185-lb. squat cleans, 1 minute
- Rest 3 minutes
- 205-lb. squat cleans, 1 minute
Result is total reps. Post reps for each round to comments.
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Snatch killer Workout
For Time
4 rounds of:
10 power snatch @ 45/30kg
8 bar facing burpee- REST 3MIN -
4 rounds of:
15 t2b
12cal echo bike -
Snatch Balance Strength
Snatch Balance
4 x e2m: 4 reps @ 70% of snatch 1RM,
after each set: 3 Straight Leg Box Jump
