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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Mobility Workout
Shoulder mobility with rubber bands and lacrosse ball(s)
And, try this:
http://www.mobilitywod.com/2013/09/pro-episode-44-the-last-25-of-your-ankle-restriction-snatches-and-pistols-here-we-come/ -
Olympic weightlifting 23.2. Power clean Workout
10-15 minutes for barbell warm up + mobility
- 10 minutes for high pulls and high catches 2+1
- 15 minutes for power clean doubles. Go ad heavy as 70-80%
- 15 minutes for power clean singles. Max 60% of 1rm -
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Tuesday Warm up Workout
Warm Up
3 rounds
1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds -
MAYFLY PRO TRACK Workout
A,
Bench Press 3-2-1Use the heaviest weight you can for each set.
Rest as needed between sets.RPE 8/10
B,
For quality:
2x15 Close Grip Inverted Rows
4x10 Strict Ring DipsRing Dips- perfect reps (add weight if this is easy)
C,
3 rounds for time of:
20 Wall Balls @12/9kg
20 Power Cleans @61/43kgGoal: sub 12 mins
D,
3 rounds for quality of:
20 Alternating Dumbbell Row + Static Holds, pick load
10 L/10 R Diagonal Banded Pull Aparts
10 Plate Front Raises, pick load
10 Scap Pull-ups -
