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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Bänk body building Strength
A: Bench press 5-5-5-5
B: latsdrag 10-10-10
C: db Shoulder flys 2x10
D: Db hammer curls 2x10 -
BBC Weightlifting - Clean & jerk (deload) Workout
A) Clean & jerk complex
Nousu raskaahkoon kuormaan kopmpleksissa: ”Low hang clean + clean + jerk” 12:00 minuutin aikana.
Sitten 12 x ”Low hang clean + clean + jerk” @60-70% (työntömaksimista)
- Nostot 1:30 välein
- Lisää kuormaa 2-3 noston välein jos nostot napsuvat kohdilleen.B) Squats:
Back squats:
8 @ 62%
8 @ 66%
6 @ 70%
4 @ 75%Front squats:
5 @ 60%
5 @ 65%
2 x 5 @ 70%(Optional) Accessory:
4 Rounds of:
20/15 Calories ski erg
15 Thrusters - light/moderate (tavoite ub)
10 Bar over burpees -
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Conditioning Workout
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Option A: Active Recovery WOD Workout
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Semesterfit Workout
A: strict pull ups 4xMax
B: For time:
10-20-30-40-50 rkb swings
Between every set
10 unbroken Kb goblet squats
10 unbroken push ups -
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