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-
OMATOIMINEN KYYKKYOHJELMA HATCH WEEK 11 DAY 1 Strength
Back squat
- 1x5@60%
- 1x3@70%
- 1x2@80%
- 1x2@90%
- 1x1@95%
- 1x1@103%Front squat:
1x5@60%
1x5@70%
1x5@75%
1x5@75% -
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Leuanveto/rintatankoon 4 x sama toistomäärä Workout
Leuanveto 4 x sama toistomäärä (tiukka, kippi, perhostyyli)
tauot 2 min.
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POST WORKOUT - TEMPO SQUATS Strength
4x8 Back squat ( 45 secs rest!) (50-60% of max!
Not heavy!
2020 (2 Secs down, 0 bottom, 2 secs up, 0 top)Keep flexion at the top of the squat! This keeps your legs under tension
Goal is to build deep muscle strength. Key is tempo and short rest periods.
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Back Squat 3x5 Strength
Within 20 minutes:
Back Squat 3x5 reps (samoilla painoilla)In 5 warmup sets build from an empty bar to a heavy set of 5 reps with great technique.
Do a total of 3 work sets at this weight with 2 minutes rest.
Lift in pairs. -
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