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-
Extrat - conditioning Workout
5 rounds
20 cal assault bike
10 db hang powerclean
10 db overhead lunges (regional style)regionals style: pidä toinen käsipaino eturäkissä ja toinen overhead-asennossa. Tee viisi per puoli. Huom kaikki liikkeet tehdään kahdella käsipainolla.
rx: 2 x 22.5/15 kg
Tämä ei ole maksimiharjoitus, pidä rivakka vauhti mutta älä tapa itseäsi
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21.9.2023 (week 1/9) power snatch + ohs & clean deadlift + clean & front squat + jerk & clean pull Workout
week 1/9
WARM UP + TECHNIQUE 10-15min
SNATCH From Power Position + SNATCH + SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2x2[1+1+2+2]@barbell, rest 1min
POWER SNATCH + OHS
3-4[1+2]@up to 63%, jerk-%, rest 2min
FLOATING HALTING CLEAN DEADLIFT + CLEAN *halting 3sec
3[3+2]@up to 67%, 2[3+2]@72%, jerk-%, rest 2min
FRONT SQUAT + JERK
4[2+2]@up to 74%, jerk-%, rest 2min
DEFICIT CLEAN PULL *full foot
2-3x3@+5kg today best jerk, rest 2min -
Accessory Workout
3 rounds of:
5-12 strict t2b
10 weighted back extensions
1min heavy farmers walk
1min double kb front rack carry -
1.5.2017 Ma Jatkoryhmä (Squat/DL Max Effort) Workout
Maastaveto nousu "max1" rautaan
Jalkakyykky 3x3x85%
Reverse Hypers 5x8-15
Etuheilautus kahvakuulalla yhteensä 100-150 toistoa -
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26012016 Workout
WL
EMOMx10: 1 Snatch - you choose the weightConditioning
"The Admiral"
3 RFT:
20 Burpee Pull ups
20 Front Squats
20 Box Jumps -
16122015 Workout
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