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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Weightlifting & mobility Strength
Weightlifting - Snatch
Build up to a heavy set of single “Snatch balance”
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Death by power snatch Workout
EMOM:
1 power snatch until you fail.
Timecap 20 min. Add 2,5 kg every round.
Aloita lämmittelysarjan viimeisellä painolla. Tulos on viimeinen onnistunut nosto.
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HS/HS walk skills Workout
HS & HS walk skills for 15 min:
5+5 raises to HS, raise to HS against the wall as clos as possible + 15s HOLD
10-20 shoulder taps
Supported HS walks
HS walk with turn -
Kaksi kolmosta Workout
3 AMRAP:
Max rep clean & jerk - 70% of C&J max.
Rest 3 min.
3 AMRAP:
Max rep clean & jerk - 80% of C&J max.
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DTmäinen Workout
3x 9 DL, 6 hang power clean, 3 STOH, rest 30s between complexes - first set 40% of C&J.
Rest 90s.
3x 7 DL, 5 hang power cleans, 3 STOH, rest 30s between complexes - second set 50% of C&J.
Rest 90s.
3x 5 DL, 4 hang pover cleans, 3 STOH, rest 30s between complexes - 60% of C&J max.
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Back squat wave sets Strength
"Strength (load)
Back squat, sets of: 4-2-4-2-4-2. AHAFA.
Rest 3:00 min between sets."
"Harjoituksen tarkoitus on kehittää maksimivoimaa jaloissa.
Tavoitteena on nostaa mahdollisimman suuret kuormat, jonka mekaniikka sallii.Hyvin onnistuneet painot tunnistat siitä, että vaikka ne ovat erittäin raskaat, niin pystyt pitämään silti asennon ja mekaniikan hyvänä. "
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