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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Squats, hypers & abs Workout
Bulgarian split squat 3x12 ( 12L/ 12R)
Reverse hypers 3x15-30
Abmat sit-ups 50 -
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Warmup Workout
2-3 Sets
Tall Kneeling KB Press + Tall Kneeling KB Push Press x 6 Complexes
Banded Plank 45sec -
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Hard routine Strength
120 min
1.Weightlifting
A. 20 min time to find heavy power snatch doubleB. Power clean + 6 push jerk, go e. 2 min
30 35 40 45 47 49 51 kg2.Conditioning
A. For time:
35 - 25 - 15 cal row
30 - 20 - 10 kipping HSPU > abmat + 10 kg plates
30 - 20 - 10 T2B
Result: 18.38- Accessory A1. Hamstring/glute w/band 3 x 15/side A2. Band pull apart 50 + 40 + 30 reps
B. 7 min EMOM:
5 sec hollow hold + 5 v-ups + 5 tuck ups + 6 single leg v-ups + 5 sec hollow holdC. 3 rounds of:
C1. Single arm DB press, only left:
10x20 5x25+3x20 5x25+3x20 lbs
C2. Single arm ring row, only left @5111, 10 10 10 reps -
29.5.2017 Ma Jatkoryhmä PP Workout
Penkki 1x90%, 1x95%, 1x100%, 3x80%
Lankkupenkki 4x4-6x80%
Leuanveto 3 x max (valitse itse ote, voit vaihtaa joka sarjaan otetta jos haluat, lepää 5 min sarjojen välissä) -
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