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-
Hard routine + strength Strength
135 + 50 min
1.BFLY
- 40 reps2.Squat clean ladder
- 55 65 70 72.5 75 77.5 80 kg
- 50 s. time to lift, 10 s. transition
- Tie brake: max lifts with heaviest weight / jumps over the bar
- Result: 65 kg + 49 jumps (over 70 kg bar)3.Conditioning
A. FT:
50 cal ski
40 pistol squat
30 wall ball @ 20 lbs
20 single arm STOH w/DB - 35 lbs
8 RMU
50 cal ski
Time: -B. 15 min easy bike
4.Strength accessory
A. 3 sets:
- 12 low cable pulley - 40 40 40 kg
- 8 side lat raise - 10 10 10 lbB. 3 sets:
- 10 3-point row - 30 35 35 lb
- 8 bicep curl & press - 20 20 20 lbC. 3 sets:
- 8 cuban press - 1.5 kg
- 8 supinated straight arm raise - 1.5 kg
- 10 s. active hang + 10 s. passive hangD. EMOM7: abs
E. 3 sets:
- 3x7 bicep curl - 13 kg -
EMOM 10: raaka tempaus + snatch balance Workout
10 min EMOM
Power snatch + snatch balance 60-70 % of 1 RM snatch
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10-13 v taito Workout
*Reaktiolähtlöjä
Läpsystä (2 muksua kerrallaan)
päinmakuulta silmät kiinni viivajuoksuja
päinmakuulta selältään
päinmakuulta pää eri suuntaan...Voi keksiä eri variaatioita.
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Extra Credit 08-12-2019 Workout
Front Foot Elevated Split Squats: 3 x 10 ea. Rest 60s.
Then,
Active Straight Leg Raises x 60s each side. -
SPCOM28112019 Workout
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3-position snatch Strength
Weightlifting – Snatch
Build up to a heavy set of 3-postition snatch
*3-position snatch: Hi-hang snatch + hang snatch + snatch
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