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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Extra Credit 06-06-2023 Workout
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Lat Stretch
MIN 2 - 5/5 SA Half Kneeling Bottoms Up KB Press
MIN 3 - :45 EZ Jog/Walk -
MAYFLY PRO TRACK Workout
A,
Tempo Bench Press 7-7-7Use the heaviest weight you can for each set.
Rest as needed between sets.3 secs down and up.
B,
For time:
1000 Weighted Box Step-ups, 20/15kg, 50cmIn honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD.
C,
3 rounds for quality of:
Ring Support Hold, 20 secs
Ring Dip Hold, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secsRest as needed between rounds.
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1.6.2025 3 rounds: Workout
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18.7.2024 Weightlifting MODERATE WEEK 2/9 Workout
WARM UP + TECHNIQUE 15min
WARM UP: 2 rounds
8x /side WINDMILL *plate
16x SEATED BANDED ROW
16x DEAD BUG PULLOVER with PLATE
10x/side step 1-ARM OH WALKING LUNGE *plate/db/kbTECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3x TALL SNATCH + 3x TALL CLEAN + 4x RYTHM DIPS SPLIT JERK *jerk both side, 3 dips + 1 jerk - same speed an usually
3x[1+1+1] SNATCH LIFT-OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot
*SNATCH COMPLEX ->
DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS3x[1+1+1] CLEAN LIFT-OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot
*CLEAN & JERK COMPLEX ->
DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side
video: GOOD MORNING
video: DROP SNATCH
video: PRESSING SNATCH BALANCE
video: HEAVING SNATCH BALANCE
video: SNATCH LIFT-OFF
video: SNATCH PULL *full foot -- FLAT-FOOTED SNATCH PULL -- same CLEAN PULL *full foot
video: DIP SNATCH
video: DIP CLEAN
TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
2-3x[2+2+2+2]@33% sn-%, rest btw sets 2minDIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE *ninja=no feet
2+2+2@barbell, 2+2+2@up to 70% sn-%, rest btw sets 2min *example of rise 50-60-65%
TALL MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
2-3x[2+2+2+4]@33% jerk-%, rest btw sets 2minDIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK *ninja=no feet *split jerk 1+1 both side
1+2+2+2@barbell, 1+2+2+2@up to 70 jerk-%, rest btw sets 2min *example of rise 50-60-65%
RDL *jerk grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
3x[5+5]@RPE10 *could do 0-1 more reps, rest btw sets 2min
video: TALL MUSCLE SNATCH
video: TALL MUSCLE CLEAN
video: FRONT SQUAT - POWER JERK
video: REBOUND SPLIT JERK
video: RDL = Romanian Deadlift
video: reverse grip BENT OVER ROW
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Weightlifting Workout
A: power snatch + drop snatch + squat snatch 8x1, increasing weight
B: squat snatch 3x2 @heaviest complex weight
C: hip squat clean + hang squat clean + squat clean + split jerk 3x1 @75-80%
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