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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Competition Strength
C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 75%
Rest 90 seconds to 2 minutes between sets.This is the last week of the volume pressing. Hang in there.
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WOD 080715 Workout
Cash In :
► 1 000 m Run03 Rounds for Time :
► 04 Clean & Jerk
► 08 Front Squat
► 12 Toes to barCash Out :
► 1 000 m Run -
WOD 19: Snatch Work Workout
Technique: Snatch, Drop snatch
Complex:
1 Snatch pull
1 Squat snatch
1 Drop snatch -
10 minutes on the minute of power cleans, front squats & push jerks Workout
10 minutes on the minute:
3 x touch & go power clean
3 x front squat
3 x push jerk -
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5 x pituushyppy, vauhtipunnerrus, burpee ja linkkari Workout
5 kierrosta aikaa vastaan
5 pituushyppyä
7 vauhtipunnerrusta
9 burpeeta
12 linkkaria -
Superkids 7-9 v WOD Workout
Joka 3 min 5 kierrosta
6 hulahulavanteesta toiseen hyppy
8 wallball
10 m karhukävely -
7.11.2024 Weightlifting LIGHT WEEK 9/9 Workout
WARM UP + TECHNIQUE 10-15min
WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x ALTERNATING SPIDERMAN LUNGE with THORACIC ROTATION *pito ala-asennossa & rintarangan kierrot 1x molemmat puolet, videolla tekee kierron yhdelle puolen
10x LATERAL LUNGE or COSSACK SQUAT
20x STANDING PLATE TWIST + 10x ALTERNATING PLATE HALO--
video: ALTERNATING DOWNWARD DOG TOE TAP
video: SPIDERMAN LUNGE with THORACIC ROTATION
video: LATERLAL LUNGE
video: COSSACK SQUAT
video: STANDING PLATE TWIST
video: PLATE HALO
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TECHNIQUE
10x RDL *sn grip + 5x SNATCH THRUSTERS3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2--
video: MUSCLE SNATCH FROM FULL SQUAT 0:37
video: PUSH JERK IN SPLIT
SNATCH DEADLIFT TO HIP + SNATCH from ABOVE KNEE + SNATCH BALANCE + OHS
2x1x[1+2+1+1]@barbell, 3x1x[1+2+1+1]@60%, sn-%, rest btw sets 2min
CLEAN DEADLIFT TO HIP + CLEAN from ABOVE KNEE + SPLIT JERK & PUSH JERK IN SPLIT
split both side 4=2+2, *työnnä ensin saksiin, jää saksiin ja tee push jerk - palauta, tee samalle puolen toisen kerran työntö saksiin ja heti perään push jerk. Toista toiselle puolen
2x1x[1+2+4]@barbell, 3x1x[1+2+4]@60%, jerk-%, rest btw sets 2min
FRONT SQUAT + PAUSE JERK DIP SQUAT
pause in the bottom for 3 seconds, focusing on maintaining tension throughout the legs, hips and trunk. After the pause, stand again at a natural speed and reset for the next rep!
3x1x[3+2]@70%, fs-% / bw-%, rest btw sets 3minexample of rise 55-65%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM
SUPERSET: quality *if there is time left, do supersets!
3 rounds: NO SHOES
5x RDL *sn-grip, viimeisin kuorma tempauksessa
30s ELBOW PLANK with WEIGHT *plate, kuorma alaselän päällä
5x DB SOTS PRESS / DB FLOOR SOTS PRESS *tee punnerrus lattialla istuiltaan, mikäli kyykkyversio on haasteellinenRest as needed
video: SNATCH DEADLIFT TO HIP
video: CLEAN DEADLIFT TO HIP
video: PAUSE JERK DIP SQUAT
video: RDL *sn-grip
video: DB SOTS PRESS
video: DB FLOOR SEATED PRESS