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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Deja Vu Workout
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Extrat - conditioning Workout
5 rounds
20 cal assault bike
10 db hang powerclean
10 db overhead lunges (regional style)regionals style: pidä toinen käsipaino eturäkissä ja toinen overhead-asennossa. Tee viisi per puoli. Huom kaikki liikkeet tehdään kahdella käsipainolla.
rx: 2 x 22.5/15 kg
Tämä ei ole maksimiharjoitus, pidä rivakka vauhti mutta älä tapa itseäsi
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Power Clean and shoulder press Strength
E2MOM 20 minutes
5x3 Power Clean and press
With 5 warmup sets build from an empty bar to a heavy set of 3 reps with great technique.
Do a total of 5 work sets at this weight.
Lift in pairs. -
Monday March 26 Workout
warm up
400m Run
2 Rounds w/barbell
-10 back squats
-10 good mornings
-10 lungesStretch hips and mash quads/hamstrings
weightlifting
Back squat
-Find your heaviest set of 10 repsOlympic weightlifting
Snatch balance
-4 sets of 3 reps AHAP
(Drop to a 4 inch position)Power Snatch
-3 sets of 2 @ 60%
-2 sets of 2 @ 70%
-2 singles @ 75%accessory
GHD Y to T raises
-3 sets of 10
Cable lat raises
-3 sets of 12
Banded walks
-3 sets of 2:00core work
Banded press
-3 sets of 8 each side
Kettlebell windmills
-3 sets of 8 each side
Reverse crunches
- 3 sets of 30 -
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Superkids 7-9v taito Strength
Harjoitellaan valakyykkyä kepillä ja 2,5 kg tangoilla
Valakyykky hitaasti alas + reippaasti ylös
5 x 5