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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Snatch 3-2-1-1-1 Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM -
Aerobic work + accessory Workout
75 min
1.Aerobic work
For 60 min: 2 min run/1 min walk
8.9 km, 6.46/4.13 min/km
HR 135/1562.Accessory
Accumulate 30/side of 90-90 Hip rotations
- Rest as needed-
Accumulate 30+30 Quadruped thoracic rotations
- Rest as needed-
Accumulate 30+30 Bird dogs -
Cleans and jerk complex Strength
A. Hang power cleans + push jerks
3+2 reps x 2 sets @40-50%
2+1 reps x 3 sets @55-65%B. 2-position clean (above, below knee) + split jerk x 5 work set @70-85%
C. Halting clean DL (pause 3sec at knee) + clean pull 2+2 reps x 3sets @90-100%
Rest 1-2min bwn sets
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System snatch e90sec complex + 3x +1x Strength
Every 90sec for 6 sounds
1 Squat snatch + low hang snatch + hang smatch
Directly Into
5 Sets of
3 squat snatch @75%
+
1 squat snatch @ 85-90% of 1RM -
Aerobic work + strength Workout
110 min
1.Aerobic work
For 75 min / 6 rounds:
10 min bike/run/row
5 strict pull ups
10 push ups
5 strict TTBHR 129/159
2.Strength
A. Tabata shoulder press - 8 x 11 x 10 kgB. 3 sets:
12 side lat. raise - 4 kg
10 bicep curls - 10 kg
8 high cable pulley - 12.5 kgC. 3 sets:
12 bicep curls - 15 kg
15 v-up
15 pike leg raises
30 side heel touches -
13.4.2020 Workout
Lämmittely 10 min:
10 GTOH
5 kyykky hyppyä
30 MountainClimbers
5 punnerrustaHyvää huomenta vauhtipunnerrus niskasta varpaille
5 x 3, kuormaaTempaus veto + Tempaus puolesta reidestä
2 x (1+1)x70%
2 x (1+1)x75%
2 x (1+1)x80%
3 x (1+1)x85%Raakatempaus (polvelta) + Valakyykky
6 x (1+1)@70-80%Etukyykky 4x4xraskas
3 x 10 leukaa
3 x 10 dipit