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-
Main site Tuesday 241119 Workout
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Pn-reenit Strength
Tempaus lantiolta 20kg saakka 2-3 x monta
Tempaus
Kakkosia ja lopuksi ykkösiä 20,24,26,27,29,31,32,34 ja kyykkyyn 34 tänään! 🥳Rive lantiolta+rive+työntö
25,30,35,40,44,45,47,49,51,52,54,56Työntöveto
3 x 3
65,70,75Plus loppujumps! 😬
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PTG TO 19.12. klo 17 Workout
LÄMMITTELY
- Tekniikkatikkaat
- ReaktiopelitTIIMITREENI
2024 m soutu / hiihto
72 x wall ball
72 x etuheilautus
72 x istumaannousu pallolla
72 x slam ball olan yli
72 x synk. air squatTimecap 35min
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18.7.2024 Weightlifting MODERATE WEEK 2/9 Workout
WARM UP + TECHNIQUE 15min
WARM UP: 2 rounds
8x /side WINDMILL *plate
16x SEATED BANDED ROW
16x DEAD BUG PULLOVER with PLATE
10x/side step 1-ARM OH WALKING LUNGE *plate/db/kbTECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3x TALL SNATCH + 3x TALL CLEAN + 4x RYTHM DIPS SPLIT JERK *jerk both side, 3 dips + 1 jerk - same speed an usually
3x[1+1+1] SNATCH LIFT-OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot
*SNATCH COMPLEX ->
DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS3x[1+1+1] CLEAN LIFT-OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot
*CLEAN & JERK COMPLEX ->
DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side
video: GOOD MORNING
video: DROP SNATCH
video: PRESSING SNATCH BALANCE
video: HEAVING SNATCH BALANCE
video: SNATCH LIFT-OFF
video: SNATCH PULL *full foot -- FLAT-FOOTED SNATCH PULL -- same CLEAN PULL *full foot
video: DIP SNATCH
video: DIP CLEAN
TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
2-3x[2+2+2+2]@33% sn-%, rest btw sets 2minDIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE *ninja=no feet
2+2+2@barbell, 2+2+2@up to 70% sn-%, rest btw sets 2min *example of rise 50-60-65%
TALL MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
2-3x[2+2+2+4]@33% jerk-%, rest btw sets 2minDIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK *ninja=no feet *split jerk 1+1 both side
1+2+2+2@barbell, 1+2+2+2@up to 70 jerk-%, rest btw sets 2min *example of rise 50-60-65%
RDL *jerk grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
3x[5+5]@RPE10 *could do 0-1 more reps, rest btw sets 2min
video: TALL MUSCLE SNATCH
video: TALL MUSCLE CLEAN
video: FRONT SQUAT - POWER JERK
video: REBOUND SPLIT JERK
video: RDL = Romanian Deadlift
video: reverse grip BENT OVER ROW
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