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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MAYFLY PRO TRACK Workout
A,
Split Jerk 3-3-3-3-3Use the heaviest weight you can for each set.
Rest as needed between sets.B,
Teams of 2 - for time:
30-20-10 reps of:
Row Calorie
No Push-up Burpee
Complete in teams of 2.Partner 1 does the row then partner 2. Partner 1 does the burpee then partner 2. While one person works the other holds a double kettlebell front rack (athlete chooses the weight)
Goal: Sub 16 mins
C,
3 rounds for quality of:
8 L/8 R Crossbody Deadlifts, pick load
10 Paloff Press, pick load
12 Weighted Sit-ups, pick loadRest as needed between sets.
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Endurance Workout
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Monday Warm up Workout
Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
2 sets
1:30 cardio machine
10+10 Reverse lunge with db on shoulder
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movementWith barbell go 2 times through this:
3 snatch deadlifts
3 Muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance -
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31.7.2024 Basic Endurance ( Deload Cycle ) Workout
BEC 49
Cardio 4 minutes
10-15 Reps Upper Body Pushing Movement
20-30 Reps Core Movement
15-20 Reps Tights Movement
Cardio 4 minutes
10-15 Reps Upper Body Pulling Movement
10-15 Reps Core Movement
15-20 Reps Hamstring Movement -
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23.2.2023 Snatch below knee & Clean below knee + 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 + SPLIT JERK
4[1+2]@up to light weight, pal 2min
3-POSITION PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3x3@+5kg today best snatch, pal 2min