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-
Muscle & Power, YV1 Strength
Shoulder Press 10-8-6 reps. Add weight for each set. Then max reps @ 90%, use push press for last reps.
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Thursday 19.5.22 Workout
ACTIVE RECOVERY
Breath work (rauhoitu/hengitä syvään niin et nenän kautta hapet sisään tyyliin 2s ajan ja suun kautta ulos 4s ajan)
Ota tosi iisi fiilis tähän tekemiseen, tää oli sika hyvä palauttelu harjoitus, tein viime viikolla ennen nostotreeniä.
10 deep breaths in quadruped position (in through nose, out through “pursed” lips to create resistance)
10 deep breaths in bottom of squat (in through nose, out through “pursed” lips to create resistance)
Tee tähän kohtaan yleisvenyttelyä 5 min jossa mittarimato, cobra downdog, squat strech, hip bridges jne.
3 rounds ja ihan 30-40% tehoilla ns.
6 Windmills R/L (10-12kg)
3-minutes Assault bike
6 Bridge ups
3-minutes Ski erg
6 DB Lateral lunge R/L (10-12kg)
3-minutes Row
6 Jefferson curls – 12kg kbSitten loppuun vielä muutama venytys jos tuntuu että tarttee
tai
Päivälle 40-60 minuuttia reipasta kävelyä ulkoilua ja venyttely/kehonhuolto liikkeitä 2-3 ala sekä ylävartalolle. keskity illalla siihen
että saisit rentoudutta ja levättyä seuraavien päivien treeneihin. -
All in Workout
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Gymnastics + strength + conditioning Strength
145 min
Warm up for 15 min1.MU
- Drills
- MU 20x12.Strength
A. Weighted chin up re-test
2 RM weighted chin up in 10 minutes
- 10 20 (25) (24)B. AMRAP2
Max reps strict chin up
- 21C. AMRAP2
Max reps strict HSPU
- Not doneD. AMRAP2
Max reps horizontal ring row
- Not done3.Conditioning
A. Row progression
4 min Row @ 22 SPM
3 min Row @ 24 SPM
2 min Row @ 26 SPM
1 min Row @ 28 SPM
Avg. pace: 2.11.3/500 mB. Assault bike
10 min VK1-VK2
Avg. pace: 61 rpm, 316 watts
Total cals: 139 -
4.5.2023 Snatch & Clean Jerk Workout
WARM UP + TECHNIQUE 10-15min
SNATCH
1@climb to the maximum of the day, pal 2min
CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, pal 2min -
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MAYFLY PRO TRACK Workout
A,
Split Jerk 3-3-3-3-3Use the heaviest weight you can for each set.
Rest as needed between sets.B,
Teams of 2 - for time:
30-20-10 reps of:
Row Calorie
No Push-up Burpee
Complete in teams of 2.Partner 1 does the row then partner 2. Partner 1 does the burpee then partner 2. While one person works the other holds a double kettlebell front rack (athlete chooses the weight)
Goal: Sub 16 mins
C,
3 rounds for quality of:
8 L/8 R Crossbody Deadlifts, pick load
10 Paloff Press, pick load
12 Weighted Sit-ups, pick loadRest as needed between sets.
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