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-
19.1.2023 power snatch + ohs & clean below knee + jerk & pull Workout
WARM UP + TECHNIQUE 10-15min
TALL POWER SNATCH + TALL SNATCH
3x2[1+1]@bb, pal 2min--
POWER SNATCH + OHS
4[1+1+2]@up to moderate weight, pal 2min
POWER CLEAN + POWER JERK + SPLIT JERK
2[1+1+2]@bb, pal 1-2min--
CLEAN HIGH PULL + CLEAN BELOW KNEE + JERK *high pull full foot
6[1+1+1]@up to moderate weight, pal 2min
3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position & last rep full foot
3[3+1]@+5kg today best jerk, pal 2min -
Warm up Workout
2min.: Row/Bike/Run
1 rnd:
45s. Spider lunge w/ twist
45s. Up/down dog
45s. Side squat1min. Row/Bike/Run
1 rnd:
10 Deadlift
10 Muscle clean + Press
10 Front squat2 rds:
4-6 Power clean
6-8 HSPU
10-20 DU'sMobility...
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Friday Cool down Workout
Cool down
2-3 min light cardio
1+1 min piriformis strech
1+1 min forearms streching
1+1 min calf strehing -
Monday Warm up (lighter week overall, 3 rest days) Workout
Warm Up
3 rounds
1:00 cardio (add speed each round)
3+3 lunge elbow strech
3 inch worm with push up
5 dynamic squat strech
5 deadlifts
5 shoulder press
5 back squats -
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Intervals Workout
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Extra Credit 19-06-2022 Workout
Band Stability Adductor Plank Walk
3 x 8-10 each. Rest 60s.
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- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)