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-
Tempo front squat Strength
E3.30M x 4
4 tempo front squat V.1-2 (3-2-X-1)
Huomio liikkeen tempo. Sarjat pitää pysyä teknisinä ja keskity erityisesti vahvaan eturäkkiin.
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6 x alkavalla 2 minuutilla 1 tempaus Strength
6 x alkavalla 2 minuutilla
1 tempaus, rakenna päivän raskaaseen painoon -
9 min 30 sek töitä ja 30 sek lepo Workout
9min 30s töitä/30s lepo
- Käsilläseisontapunnerrus
- Tuplanaruhyppy
- Leuanveto/rinta tankoon
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Front squat Strength
E3M x 5
Set 1. = V.3
Set 2. = V.2-3
Set 3. = V.2
Set 4. = V.1-2
Set 5. = V.1Sarjat huomioiden toistoreservi.
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Bench press Strength
E3M x 5
3-3-2-1-1
1 set = V.3
2 set = V.2-3
3 set = V.1-2
4-5 set = V.1Sarjat huomioiden toistoreservi.
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Clean and Jerk Training Workout
Practise 3-4 sets of
3-5 tall cleans @light weight
then
Practise 3-4 sets of
3 push jerks + 2 split jerks
then
rest of time
Lift some clean&jerk 1-2 reps at one set for rest of time (focus your technique, get some tips from coach)