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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3 kierrosta olkapäitä ja vatsoja Workout
3 kierrosta
12 vipunosto takaolkapäille
15-20 istumaannousu -
Snatch Workout
EMOM8
2 power snatch @60-65% of 1rm snatch
Rest 1min
EMOM8
1 squat snatch @70-85%
Pääpointit: - Ensimmäisen EMOMin tarkoitus on harjoitella nopeutta ja räjähtävää liikenopeutta sekä tuntumaa hyvään vetoon. - Toisessa EMOMissa nosta painoja vähitellen ja nouse max 85% asti. - Laatu on tärkeämpää kuin kuorma – jokainen nosto tehdään hyvällä tekniikalla!
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Chin-ups (DELOAD) Workout
3x
1-2-3-4-5 reps of:
- Strict chin-ups
Rest 30sec btw sets and 2 min btw rounds. -
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Strict Muscle Up - progressions Workout
WU (in addition to what coach says): 2 x 10 blade push up + 10 behind the back barbell lift
-5 x 3 slow turns on rings, feet on the floor front of the rings
-5 x 10-20 sec false grip ring to the belly hold (ring row)
-5 x 1 tempo ring dip (slow descend)
-5 x 10-20 sec ring support hold.*in ring row, aim to pull the rings as close to the belly as you can. Elbows can be out.
*In support hold, make sure your thumbs are out and the rings are not touching the body. As soon as your thumbs turn inwards, take a break.