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-
Weightlifting Workout
A,
Tempo Snatch Deadlift +Tall Squat Snatch
(5-6 sets 1+2)B,
Tempo Power Snatch + Snatch
(5-6 sets 1+1) -
Saturday Grind Workout
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19.10.2023 Weightlifting Workout
week 5/9
WARM UP + TECHNIQUE 10-15min
MUSCLE SNATCH + TALL SNATCH
3x2[2+2]@barbell, rest 1minSNATCH + SNATCH BALANCE
2+2@up to 74-76%, sn-% rest 2min
MUSCLE CLEAN + TALL CLEAN + POWER JERK
2x2[1+1+1]@barbell, rest 1minCLEAN + FRONT SQUAT + SPLIT JERK
1+1+1@barbell, 1+1+1@up to 75%, 3[1+1+1]@79% jerk-% rest 2min
DEFICIT CLEAN PULL
2x3@+5kg today best jerk, rest 2min
2/6 PreAdult BEGINNER
WARM UP + TECHNIQUE 10-15min
SNATCH DROP
4x3@barbell, rest 2min
SNATCH PULL to POWER POSITION
2x3@barbell, 4x3@up to 70% bw-%, rest 2min (bw 50% = 1 RM SN)
SNACTH PULL to POWER POSITION + SNATCH ABOVE KNEE
4-5[1+3]@barbell / RPE8 (could do 2 more) reps, rest 2min
video: SNATCH DROP (DROP SNATCH)
video: SNATCH PULL to POWER POSITION (SNATCH dL to POWER POSITION)
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26.10.2023 Weightlifting Workout
week 6/9
WARM UP + TECHNIQUE 10-15min
MUSCLE SNATCH + TALL SNATCH
2x2[2+2]@barbell, rest 1minSNATCH + SNATCH Above Knee
2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@83%, 1+1@80%, 1+1@86% sn-%, rest 2min
MUSCLE CLEAN + TALL CLEAN + POWER JERK
2x2[1+1+1]@barbell, rest 1minCLEAN + CLEAN Above Knee + SPLIT JERK
2[1+1+2]@barbell, 1+1+2@58%, 1+1+2@68%, 1+1+2@73%, 1+1+2@78%, 1+1+2@83% jerk-%, rest 2min
DEFICIT SNATCH PULL
2x2@+5kg today best snatch, rest 2min
3/6 PreAdult BEGINNER
WARM UP + TECHNIQUE 10-15min
STEPPING SPLIT PRESS *both side *saksiintyönnön rytmi takaetu - palautus etutaka (askeltaen)
3[3+3]@barbell, rest 2min
DROP TO SPLIT + SHOULDER PRESS from SPLIT *both side
3[2+2]@stick/technique barbell *light, rest 2min
DIP & DRIVE + PUSH PRESS
3[1+3]@barbell, rest 2min
SPLIT JERK *rack/block
4-6x2@barbell / RPE8 (could do 2 more) reps, rest 2min
video: DROP TO SPLIT
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KAHVAKUULA RATAPIHA Workout
EMOM 25
- Am. Heiluri x 20
- Maljakyykky+mylly x 12
- 2KB Rive+työntö x 10
- Vuorikiipeilijä x 40
- Huili -
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PT Group TO 7.12. klo 18.00 Workout
LÄMMITTELY
2 kierrosta, n. 1 min / liike
1. Mittarimato liikkuen
2. Vaaka + polven nosto liikkuen
3. Karhukävely
4. Askellus taakse ja käden kiertoVOIMA
3 x 6 askelkyykky
3 x 8 yhden käden kulmasoutuCIRCUIT
30s./20s.
1. Hiihto/soutu
2. Burpee
3. Rinnalleveto & työntö kp
4. Lepo