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-
B1. Clean Complex Workout
E1.5MOM x 7
Power clean + hang clean + power jerk
78-82% of power clean 1RM. -
Kevyt jakso 3 Workout
Weighted side squat 3x10
Back squat 3 sets, 6, 8 , 10 repsRomanian deadlift 3x10
5x 3 position snatch
Supercore 3 rounds:
5 strict t2b
10 inch worm
20m ketllenell front rack walk -
B2. Snatch balance Workout
4 sets
2 snatch balance @ 68-72% of snatch 1RM
12-15 GHD hip extensions @ RPE 8.5 -
23.9.2020 Lepikkä Workout
Raakatempaus + Tempaus polven alta riipusta
5 x (1+1)x70%
6 x 1 x 70-75%, 6 x 1 x 80 - 90%
3 x 3 x 120%
Etukyykky 3 x 3 x 75%
-
-
-
Kettlebell Snatch 3x8 Strength
Three sets of eight single arm KB snatches alternating hands (8 per arm, 16 total).
-
MAYFLY PRO TRACK Workout
A,
5 rounds for time of:
10 Alternating Front Rack Lunges@ 70/47kg
15 Pull-ups
10 Dumbbell Snatches, @32/22,5kg
15 Toes-to-barsGoal: sub 15 mins
B,
4 rounds for quality of:
Reverse Sled Drag, pick load 15m
Alternating Bird Dog, 20 secs
L Lateral Sled Drag, pick load 15m
L T-Balance, 20 secs
R Lateral Sled Drag, pick load 15m
R T-Balance, 20 secs -
-
Ma 28.9.2020 masters sm: pääliikkeet Strength
Kyykky 5x70-80%
Penkki 5x70-80%
Maastaveto 5x70-80%
Eli nousu kovaan vitoseen kaikissa...päivän kunnon mukaan..5-6 ylösmenosarjaa ja sitten työsarja...