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-
Extra Credit 05-05-2023 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
Rest as Needed b/t Sets -
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23.10.2025 Weightlifting MODERATE HEAVY WEEK 2/10 Workout
WARM UP 10min and OLY TEHNIQUE DRILL before snatch AND clean & jerk
SNATCH PULL to HIP + SNATCH
1-2×2× 1+2@barbell, 1×3× 1+2@60%, 1×2× 1+2@70%, 1+2@80%,
1×2× 1+2@70%, 1+2@80%, sn-%, rest btw sets 2min
CLEAN PULL to HIP + CLEAN + SPLIT JERK *split jerk the other side each time
1-2×2× 1+1+1@barbell, 1×3× 1+1+1@60%, 1×2× 1+1+1@70%, 1+1+1@80%,
1×2× 1+1+1@70%, 1+1+1@80%, jerk-%, rest btw sets 2min
PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@60%, fs-%, rest btw sets 2minFRONT SQUAT + REVERSE to FORWARD LUNGE
2× 3+5 reps/leg@70%, 2× 3+5 reps/leg@80%, fs-%, rest btw sets 2-3min*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE8-9, 1-2 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan
video: snatch pull to hip
video: clean pull to hip
video: reverse to forward lunge
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Muscle & Power, CORE Workout
EMOM for 4 rounds:
1. MB over shoulder
2. Plank hold
3. Alternating DB snatch
4. Rest -
Painonnosto vk 11 RiVe + Yt saksiin Strength
Rinnalleveto + ylöstyöntö saksiin 3+1 joka kuormalla:
40, 50, 60, 70, 75, 80, 85 % -
” Bulger” varaosalla kasassa versio Workout
10 rounds for time of:
150-meter run
10 kumppari leuat
7 front squats /Zercher squats @ 60/42.5kg
7 seated db press tough
TC 29 min -
Mobility & CORE Workout
shoulder & Th mobility
KB bent over figure 8-s 3x6/6
kneeling pallof press w. arm raises 3x8/8
hollow body rock + superman rock TABATA
superset, 5x
5/5m unilateral KB front rack march
8/8 mountain climbers
5/5 back lying windshield vipers -
Day 1 Olympic Weightlifting Workout
New cycle - week 1 so % start low for new movements
Snatch primer with empty barbell
3 snatch deadlifts
3 snatch pulls
3 snatch high pulls
3 muscle snatch
3 snatch balance
3 snatchYo-Yo snatch - YouTube link below
2 @ 60% of max snatch
2 @ 65%
2 @ 67%
2 @ 70%
2 @ 73%Snatch pull
2 @ 90% of max snatch
2 @ 95%
2 @ 100%
2 @ 100%
2 @ 105%Back squat
5 x 2 @ 85%Optional accessories
2 rounds
50ft farmers walk (heavy)
2 Turkish get up (1 each side)
1 min sandbag hug