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-
4.12.2022 Shoulder Press, Pull Ups & Sit Ups Workout
AMRAP 9 (reps)
10 Shoulder Press @ 60% todays heaviest load
10 Kipping Pull Ups / Jumping Pull Ups
10 Sit Ups -
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PT Group TI 5.9. klo 11 Workout
LÄMMITTELY
1. Vaaka
2. Askel sivulle - ponnistus yhdelle jalalle oik.
3. Askel sivulle - ponnistus yhdelle jalalle vas.
4. Nelinkontin raajojen ojennus
5. Lisko + kierto oik.
6. Lisko + kierto vas.
7. Lankussa ylävartalon kierrotVOIMA
Takakyykky 3x12
Pystypunnerrus 3x12
Lepo sarjojen välissä 45-60s.AMRAP 7
Lankussa kk siirto x12
Russian twist kk x12
Punnerrus kk kosketuksella x6 -
Extra Credit 20-03-2023 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Roll
5/5 Ankle Deep Lunge Ankle Mobilization
5 Jefferson Curls @ light weight
1:00 Child's Pose
-Rest as Needed b/t Sets- -
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Juoksuohjelma, viikko 10, Harjoitus B Workout
VALITSE:
Sama loikkatreeni+ juoksu kuin viikolla 8 tai
sama Juoksu + kuntopiiri kuten viikolla 9, oman tasosi mukaan. -
8.12.2022 Clean Above Knee & Split Jerk Workout
WEEK 5/6
WARM UP 15-20min
Keskiviikon saliohjelman + clean / jerk technique
CLEAN PULL to POWER POSITION
3x5@up to 70% bw-% pal 2min *(bw 70% = 1 RM CL&J)
CLEAN PULL to POWER POSITION + CLEAN HIGH PULL above knee *full foot
4[1+3]@RPE8 *2 quality reps reverse pal 2min
CLEAN PULL to POWER POSITION + CLEAN above knee + SPLIT JERK
4-5[1+2+1]@RPE8 *2 quality reps reverse pal 2min -
Accessories Workout
4 rounds for max reps of:
10 Seated DB Strict Presses, pick load
10 Feet Elevated Ring Push-ups
max reps Strict HSPU + 2-3 Kipping HSPU -
12.1.2023 Workout
EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 mintai
kevyt tekniikkatreeni
Vapaa valinnaiset lämmöt
--
HIP (DIP) CLEAN + SQUAT JERK
5[2+1]@kevyt pal 2min--
HIP (DIP) SNATCH
5x3@kevyt pal 2min--
BOX JUMP Straight Leg
5x6 pal 2min -
6.4.2023 Power snatch + Snatch balance & Clean below knee + split jerk & Clean pull Workout
recovery week
WARM UP + TECHNIQUE 10-15min
POWER SNATCH + SNATCH BALANCE
3[1+2]@50-60% sn-% pal 2min
CLEAN HIGH PULL from POWER POSITION + HIP PANDA PULL + HIP CLEAN
3[1+2+1]@50% jerk-% pal 2min--
CLEAN BELOW KNEE + SPLIT JERK
2[1+3]@60% jerk-% pal 2min
3-POSITION CLEAN PULL + CLEAN PULL *2cm off the floor + knee + power position
3[2+1]@+5kg today best jerk, pal 2min