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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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 -
12.1.2023 snatch below knee & power clean + jerk & pull Workout
WARM UP + TECHNIQUE 10-15min
SNATCH PUSH PRESS + SN BALANCE
4[1+1]@up to light weight, pal 2min--
SNATCH HIGH PULL + SNATCH BELOW KNEE *high pull full foot
6[1+1]@up to moderate weight, pal 2min
POWER CLEAN + POWER JERK + SQUAT JERK
2[1+1+2]@bb, pal 1-2min--
POWER CLEAN + FRONT SQUAT + SPLIT JERK
4[1+2+1]@up to moderate weight, pal 2min
3-POSITION PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3x3@+5kg today best snatch, pal 2min -
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3.10.2021 PK Workout
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OHS Smolov Week 11 Day 1 Strength
1 x 3 (60%)
1 x 3 (70%)
1 x 3 (80%)
5 x 5 (90%)Percentage from 1RM
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Extra Credit 31-10-2021 Workout
L-sit Hold: 3 x 20-30s. Rest 60s.
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- Foam Roll Quads x 60s each (6-12 inch passes)
- 45 Degree Biphasic Hip Flexor 60s each (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)
