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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OHS Smolov Week 11 Day 2 Strength
1 x 3 (60%)
1 x 3 (70%)
1 x 3 (80%)
2 x 3 (95%)Percentage from 1RM
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STRENGTH Strength
Alternate between A&B for 5
rounds, rest 1-2min between
movements.A) 3 Bench Press.
B) 6 Prone KB/DB Row, tempo
30X2 (3sec negative, explosive
up, 2sec hold at the top)RPE 4
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22.6.2023 Snatch complex, Clean & Jerk complex, Snatch pull Workout
week 6/9
WARM UP + TECHNIQUE 10-15min
PAUSE OHS BALANCE *pause 3sec
3x2-3@barbell with banded & weight, pal 2min
SNATCH + SNATCH ABOVE KNEE
1+1@80%, 1+1@83%, 1+1@80%, 1+1@86% sn-%, pal 2min
CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
1+2+2@up to 77% jerk-%, pal 2min
SNATCH PULL
2-3x3@+5kg today best snatch, pal 2min -
15.6.2023 Snatch complex, Clean & Jerk, Clean pull Workout
week 5/9
WARM UP + TECHNIQUE 10-15min
PAUSE SPLIT SQUAT OHS BALANCE
*pause 2-3sec, both side
3[2+2]@barbell with banded & weight pal 2min
SNATCH FROM POWER POSITION + SNATCH PUSH PRESS + SNATCH BALANCE
2+2+2@up to 72% sn-% pal 2min
CLEAN + SPLIT JERK
2+1@80%, 2+1@84%, 2+1@82%, 2+1@84% jerk-% pal 2min
CLEAN PULL
2-3x2@+5kg today best jerk, pal 2min -
8.6.2023 Snatch complex, Clean & Jerk complex, Snatch pull Workout
week 4/9 recovery week
WARM UP + TECHNIQUE 10-15min
PAUSE OHS BALANCE *pause 3sec
3x2-3@barbell with banded & weight, pal 2min
SNATCH + SNATCH ABOVE KNEE
5[1+1]@70% sn-%, pal 2min
CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
3[1+2+2]@70% jerk-%, pal 2min
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1.6.2023 Snatch complex, Clean & Jerk, Clean pull Workout
week 3/9
WARM UP + TECHNIQUE 10-15min
PAUSE SPLIT SQUAT OHS BALANCE
*pause 2-3sec, both side
3[2+2]@barbell with banded & weight pal 2min
SNATCH FROM POWER POSITION + SNATCH PUSH PRESS + SNATCH BALANCE
2+2+2@up to 78% sn-% pal 2min
CLEAN + SPLIT JERK
2+1@up to 80%, 3[2+1]@85% jerk-% pal 2min
DEFICIT CLEAN PULL
3x2@+5kg today best jerk, pal 2min -
18.5.2023 Snatch complex, Clean & Jerk, Clean pull Workout
week 1/9
WARM UP + TECHNIQUE 10-15min
PAUSE SPLIT SQUAT OHS BALANCE
*pause 2-3sec, both side
3[2+2]@barbell with banded & weight pal 2min
SNATCH FROM POWER POSITION + SNATCH PUSH PRESS + SNATCH BALANCE
4[2+2+2]@up to 70% sn-% pal 2min
CLEAN + SPLIT JERK *jerk both side
3[2+2]@74% jerk-% pal 2min
DEFICIT CLEAN PULL
3x3@+5kg today best jerk, pal 2min -
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25.5.2023 Snatch complex, Clean & Jerk complex, Snatch pull Workout
week 2/9
WARM UP + TECHNIQUE 10-15min
PAUSE OHS BALANCE *pause 3sec
3x2-3@barbell with banded & weight, pal 2min
SNATCH + SNATCH ABOVE KNEE
1+1@up to 75%, 3[1+1]@83% sn-%, pal 2min
CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
1+2+2@up to 77% jerk-%, pal 2min
