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-
Clean & Jerk Technique Workout
1) Power Clean
2) Squat Clean
3) Push Jerk
4) Split Jerk@ max 60% TM
-
OMATOIMINEN KYYKKYOHJELMA HATCH WEEK 6 DAY 2 Strength
Back squat:
- 1x4@75%
- 1x4@80%
- 1x4@80%
- 1x4@80%Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70% -
-
-
strength Workout
A. 4x8-10 lateral raises
B. 4x10 bent over row rest 60 secs
Go through all sets on A before moving onto B!
-
3 position SQUAT snatch Strength
5 kertaa 60-70% Snatch maksimista:
1 high hang snatch + 1 hang snatch + 1 snatch + 1 OHS
Lepää 1-2 min.
-
5x3 high box jumps Strength
5 kertaa, haastava korkeus, mutta hallitusti suoritettavissa:
3 - 3 - 3 - 3 - 3
lepää 2-3 min.
-
Bar Muscle-up harjoitus Workout
4 kierrosta laadullisesti:
5 bar kip swings with press down
1-2 banded bMU/3-4 jumping bMU from box/3-4 juming bMU from the ground
5-8 from hollow to pike hold - hands on plates -
Deadlifts Strength
Deadlift
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 3.
-