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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20 Mins Snatch Strength
Spend 20 Mins on squat snatch, find a good quality heavy single for the day.
Spend 10 Mins warming up with stick and hit goood positions. Start the 20 mins when you pick up the barbell. Form and quality over load
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FBB Workout
3 Rounds:
YGIG:
A1) Double KB/KB farmer split squat 12+12 reps
A2) L-tuck sit 30s
A3) Ring row neutral grip 12 reps -
Easy conditioning Workout
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Clean 5 x 2 Strength
Every 2:30 for 5 sets
2 clean (squat, no touch & go). Add weight every round (go heavier than last week if form is on point).Lisää kiloja edelliseen sykliin jos silloin jäi varaa
Minutes 12-15 perform one set of
10 unbroken power clean (add 2.5-5 kg from last week) -
Clean & Jerk Workout
Hang squat clean + Squat clean + Split jerk
Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4)@77,5% -
Wednesday 27.5.2020 Workout
At the Gym
1.
EMOM12
1. 5 Back Squats
2. 5 Front Squats
3. 10 Front Rack reverse lunges
4. Rest*You can have three different weights for this. There is not much rest so no need for going heavy. Heavier squats are coming next month! ;)
2.
Conditioning
Teams of three or two
One works - other rests
Divide the reps as you like
AMRAP16
45 Power clean 50/35
45 Wall Balls 20/14
45 DB snatch 22.5/15
45 Burpees*You should divide the reps so the one who works can always do the set unbroken.
OR
Anywhere
1.
Conditioning
4 x
5 minute on / 2 minute off
AMRAP
7 Single arm hang clean (R)
7 Single arm hang clean (L)
7 burpees
14 air squats
7 Single arm thruster (R)
7 Single arm thruster (L)
7 burpees
14 air squats
7 Single arm hang snatch (R)
7 Single arm hang snatch (L)
7 burpees
14 air squats
7 Single arm push jerk (R)
7 Single arm push jerk (L)
7 burpees
14 air squats*Continue where you left off.
2.
Core
Emom7
7 v ups
7 tuck ups
7 hollow rocks
7 sec hollow hold*Try to do the round unbroken, you should have at least 20 sec to rest before the second rounds starts. Scale by reducing one rep from each movement.
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