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-
Olympics & strength Strength
Total 90min
A. WU 500m row, 2x20 abs & backs, mobility
B. Olympics
Barbell WUYlöstyöntö telineeltä nousu 5kg alle alkupainon ykkösiä
25 30 32.5 35 37.5 40 42.5 42.5Kyykky takaa 50%3, 60%3, 70%3, 80%5
Shoulder press 3x3 AHAP
Push press 3x5 AHAP
Vatsa + selkä 6x15
Weighted situps with ls 15kg, jalkojen lasku puolapuilla x 2, linkkuveitsi 6kg KB, rutistus jalat ylhäällä 6kg KB, kylkitaivutus 20kg KB
Selänojennus 2x15x52.5kg, KBS 2x15x20kg, reverse hyper 5kg + 7.5kg
D. Post WO 500m row
-
Olympics / kilpailuharjoitus Strength
-
Olympics & strength Strength
Total 90min
A. WU 500m row, 2 rounds: 20 abs, 20 backs, 10 wallball, mobility
B. Olympics, Jyrkin tunti
Taitoharjoitteena tankopomputus
15, 45, 55, 65 kgTyöntö telineeltä
3x25 3x25Vastapallo - työnnön tasapaino ja nopeus
2-3 x 25, 30, 35, 40, 40, 40, 40
3.Tempaus - alkuasennon mallaus
Tempaus maasta
Kyykky takaa rv max painoon saakka
-
-
-
-
-
-
Hang Squat Clean & C2B Workout
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . Etc.
Men = 205 lbs, Women = 135 lbs.Rest exactly 8 minutes, and then:
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . Etc.
Men = 155 lbs, Women 105 lbsRecord the amount of rounds for the two combined.
-
Drop Snatch-High Hang Snatch-Snatch Strength
Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 repPerform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a little bit. If you aren’t confident performing a drop snatch with 70%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.