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-
Extra Credit 10-04-2023 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5-10 Barbell Rollouts from knees
5/5 Sciatic Nerve Floss
5 Cat/Cows
Rest as Needed b/t Sets -
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OPTIONAL ENDURANCE Workout
2-3 rounds:
4min ON /1min Off
1) bike
2) row
3) echo
4) ski
Target HR zone - PK 1-2 -
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Clean strenght 3 Strength
E1,5MOM’9
Build Clean up to 85-95%Aloita alhaisemmasta prosentista ja lisää joka treenikerta tähdättyä painoa 2,5%
3x5 80% Emomin korkeimmasta nostosta
3x3 85% Emomin korkeimmasta nostosta
3x1 95% Emomin korkeimmasta nostosta -
27.7.2023 Snatch, Clean & Jerk, Pull Workout
week 2/9
WARM UP + TECHNIQUE 10-15min
MUSCLE CLEAN *vastaanotto päkiälle jääden
3x3@painotanko / barbell *kevyt, pal 2min
SLOW PULL SNATCH + SNATCH
**move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds -- you’ve reached mid-thigh, accelerate to full speed and complete snatch
1+1@up to 75%, 3[1+1]@83% sn-%, pal 2min
CLEAN Above Knee + PUSH PRESS + SPLIT JERK *jerk both side
1+2+2@up to 77% jerk-%, pal 2min
PAUSE SNATCH PULL *1 sec pause at the knee + mid-thigh
3×2@+5kg today best snatch, pal 2min -
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29.3.2023 Workout
MODERATE HEAVY WEEK 13/13
WARM UP n.15-20min - 8-10min omat tai ohjelman mukaan + 8-10min tekniikka
3x *one side
MOUNTAIN &
CHAIR POSE &
STANDING BACKBEND &
HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE &
1-LEG GLUTE STRETCH with THORACIC ROTATION8-10x
ALTERNATING ARCHER PULLs/ROWs w/ thera banded- KIERROS ALUSTA TOISELLE PUOLEN
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2x3+3+3 RDL + GOOD MORNING OH on the toes + NARROW stance BACK SQUAT
2x5 ARM FRONT RACK ELBOW ROTATION +
5 CLEAN RACK DELIVERY2 SP + 2 PRESSING PWR J/SJ BAL + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 PJ in PWR J/SJ
3 MUSCLE CLEAN HIGH PULL from HIP *full foot, straight legs
3+3 CLEAN HIGH PULL from HIP *full foot, on the toes
3+3 CLEAN HIGH PULL from MID THIGH *full foot, on the toes
3+3 CLEAN HIGH PULL from ABOVE KNEE *full foot, on the toes
3+3 CLEAN HIGH PULL from BELOW KNEE *full foot, on the toes
3+3 CLEAN HIGH PULL *full foot, on the toes2x1+1 TALL POWER CLEAN + TALL CLEAN *starting on the toes
2 CLEAN
POWER SNATCH + OHS
3-4[2+1]@up to 60% sn-% pal 2min
POWER CLEAN + POWER JERK
3-4[1+2]@up to 60% jerk-% pal 2min
BACK SQUAT
1@up to 80% pal 2-3min
Accessory exercises: 3 rounds (core/bodybuilding)
10 HANGING KNEE RAISE w/ TWIST
10@weight REVERSE HYPER
8@weight 1-LEG GLUTE BRIDGE