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-
Takakyykky Strength
Viikko 1
Varaa 3 sarjoja- Korota painoja siihen asti, että jaksaisit vielä 3 toistoa päälle. Pyri siihen, että viimeiset 5 sarjaa olisi samalla kuormalla tehtyjä
-
19.2.2021 ALOITTELIJAT / CF Workout
Samat lämmöt & oheiset kuin kyykkyohjelmassa.
SNATCH
HYPPYKYYKKY
CLEAN PULL
ETUKYYKKY
-
-
-
Simply Thrusters Workout
For time:
30 thurster (60 kg/ 35 kg)
Every minute penalty: 4 bar over burpeeCash out 30 pull ups
-
-
-
-
Hotelträning Workout
A1: DB Bench press 3x12
A2: SA DB rows 3x15
B1: incline bench press 2xMax
B2: Lat pull down 2x8
C: DB Shoulder flys, drop set -
Block Clean & Jerk 3 Strength
Clean & Jerk, aina lähtökohtaisesti kyykkyyn ja split jos ei muuten mainita.
500m Row/ski then
2 round 8 reps
Bench DB bend over row L
Bench DB bend over row R
BB kang squat2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerkFrom knee high blocks, rest 90s. b/w sets
5 sets 1reps @ 70%Clean: Focus on driving your legs in the ground and fast ext. of your hip
Jerk: dip/drive straight, core tight and aggressive catch.