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-
Thursday 28.4.22. Workout
Torstai
Active Recovery Session or Rest Day
Pientä yleisvenyttelyä alle ja sit :
TGU for quality
10 reps @12kg kettlebell, alternating arms, focusing on smooth, relaxed movement.tän perään nenähengityksellä ja lepsusti tehden :
4 Rounds – nose breathing only
2000m bike erg
20m Bear Crawl
4 Deck Squat (take 10kg plate)
20 band pulls (ota joku kuminauhalla tehtävä huolto liike, vaihda joka kierroksella eri)
4/side Windmill
20m Duck Walk
4/side arm circle with 2.5kg plate slowly
20 Medball Ukraine twists (perus vartalonkierto istuen ryssä nimi pois kannanottona)Loppuun
2-3 kertaa
overhead strech against box 1min
v-sit strech (siirrä painoa 10-20 sek välein ,vasen,oikea, keskelle) 2 min
side strech / lat strech 1+1 min -
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FUNCTIONAL 23.4.2022 Workout
3 x
10 press
15 goblet squat
-rest 2 min between rounds-3 x
10 deadlift
5-10 pull up
-rest 2 min between rounds- -
Handstand Walk Conditioning Workout
On the 2:00 Until 300 Feet:
15/12 Calorie Echo Bike
Max Distance Handstand Walk -
Bootycamp Workout
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Overhead Squats (DELOAD) Strength
5 Sets Of Overhead Squats
Set 1: 3 @90% of your 1RM Snatch
Set 2: 2 @95%
Set 3: 2 @95%
Set 4: 2 @100%
Set 5: 2 @80%- Rest as needed btw sets
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20.4.2023 Power snatch + snatch balance & Clean below knee + split jerk & Clean pull Workout
WARM UP + TECHNIQUE 10-15min
POWER SNATCH + SNATCH BALANCE
3[1+2]@50-60% sn-% pal 2min
CLEAN HIGH PULL from POWER POSITION + HIP PANDA PULL + HIP CLEAN
3[1+2+1]@50% jerk-% pal 2min--
CLEAN BELOW KNEE + SPLIT JERK
3[2+2]@60-70%, 4[1+2]@75-83% jerk-% pal 2min
3-POSITION CLEAN PULL + CLEAN PULL
*2cm off the floor + knee + power position
3[2+1]@+5kg today best jerk, pal 2min
