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-
-
14.11.2024 Workout
MAURI LAAKSONEN & PEKKA HEISKANEN
--
the warm-ups are the same as in the gym program!
--
SHOULDER PRESS + SPLIT JERK & PUSH JERK IN SPLIT
3-4x [3+(1+3)+(1+3)]@light barbell / stick, rest btw sets 2min
HIP MUSCLE CLEAN + SPLIT JERK *split both side 3+3
3-4x [3+6]@light barbell / stick, rest btw sets 2min
TALL CLEAN + SPLIT JERK *split both side 3+3
3-4x [3+6]@barbell, rest btw sets 2min
POWER CLEAN from POWER POSITION + SPLIT JERK *split both side 1+1
3-4x [2+2]@barbell-light weight, rest btw sets 2min
BLOCK BACK SQUAT 90°
3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
BW 100% = 1RM BSor
FRONT SQUAT
3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
BW 80% = 1RM FSRDL *jerk-grip
5x5@moderate weight, rest btw sets 2min
SUPERSET: quality
3 rounds: NO SHOES
20-30sec weighted SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plateRest as needed
-
-
Medium Strength
A: SL standing hamstring curls 3x10/ben
B: Leg press 5-5-5+
C: Bench press 3-3-3 @rpe7-8
D: Supinated lat pull Downs 3set
E: Z-bar Preacher curls 2set
D: SA biceps Cable curls 1xMax -
NBT Chipper time! Workout
Partner Chipper for Time (YGIG):
The other does 15 burpees and the other stays in HS hold position
28 HSPU
20 DL 110/85kg
16 box over with DB 30/22,5 kg
14 C2BThe other does 15 burpees and the other stays in HS hold position
28 T2B
20 DB Snatch 30/22,5 kg
6 Rope ClimbThe other does 15 burpees and the other stays in HS hold position
8 MU
12 Sandback / D- ball Shoulder overs
16 m HS WalkThe other does 15 burpees and the other stays in HS hold position
☠️And Then Same but Backwards☠️
TC: 50 min
-
Conditioning Workout
-
-
-
-