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-
16.2.2023 snatch & clean & jerk & pull Workout
WARM UP + TECHNIQUE 10-15min
SNATCH + NINJA SNATCH + OHS
4[1+1+3]@light weight, pal 2min
CLEAN HIGH PULL + CLEAN + FRONT SQUAT *pull full foot
5[1+2+2]@up to moderate weight, pal 2min
SPLIT JERK *rack
5x2@up to moderate weight, pal 2min
3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position, pull ful foot
3-4[2+1]@+5kg today best jerk, pal 2min -
Weightlifting Workout
A: Clean pull max
B: Hip power clean+ doubles hang squat clean
C: Slow motion drop snatch doubles -
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EMOM 20 (4rds) Workout
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Tempo Bench Press Strength
5x3 Tempo Bench Presses 33X1
Sets 1-2: @60%
Sets 3-4: @65%
Set 5: @70%
- Rest 2-3min btw sets -
2.2.2023 snatch below knee & clean + jerk & pull Workout
WARM UP + TECHNIQUE 10-15min
SNATCH BALANCE + OHS
4[1+1]@light weight, pal 2min--
SNATCH HIGH PULL + SNATCH below knee *high pull full foot
6[1+1]@up to moderate weight, pal 2min
TALL CLEAN + POWER JERK + SQUAT JERK
2[1+1+2]@barbell, pal 1min--
CLEAN below knee + FRONT SQUAT + SPLIT JERK
4[1+2+1]@up to light weight, pal 2min
3-POSITION PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3x3@+5kg today best snatch, pal 2min -
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Pull-up Complex Workout
4 Rounds Every 2:30
3 Wide grip pull-ups
3 Normal pull-ups
3 Narrow grip chin-upsAHAFA
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FUNCTIONAL 15.6.2022 Workout
2 min ON, 1 min OFF x 6 (alt. between A & B)
A.
20 reverse lunge
20 KBSB.
10 Jumping squat
10 Burpee over KB -
Weightlifting Workout
A: Hip muscle snatch + Muscle snatch
B: Squat snatch without hip contact+ squat snatch
C: Triple Clean (power-half power-squat)+ split jerk
D:Every 30 sec. Double clean pull 6x@95% of max clean