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-
1 RM clean & jerk Strength
25 minuuttia aikaa löytää
1 rep maximum in Clean & Jerk
Teknisesti päivän hyvä maksimi, ei päätyyn asti itseä rikkoen.
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Core Work Workout
3 Rounds for HIGH QUALITY
60 sec Hollow Hold
60 sec Arch Hold
60 sec Side Plank L
60 sec Side Plank R
30 sec / side bend w/KB1min REST
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Max effort back squat Strength
Max effort back squat
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart! -
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Gymnastics Workout
For quality and minimum rest 20 minutes:
- 5 wall climbs (5 sec. hold at the top)
- 10 leg raises to L-hang
- 15 diamond push-ups
- 3 skin the cats
- 20 hollow rocks
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