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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12.1.2024 MODERATE-HEAVY WEEK 2/9 Workout
WARM UP n. 15-20min
5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT
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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. BURPEES
2. LEFT 1-LEG RDL *supported or without
3. KNEE IN TWISTS
4. RIGHT 1-LEG RDL *supported or without
5. SCAPULA PUHS UPS IN WALL HANDSTAND / SCAPULA PUHS UPS IN DOWNWARD DOG position / SCAPULA PUHS UPS IN HIGH PLANKvideo: BURPEES
video: 1-LEG RDL
video: KNEE IN TWISTS
KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds
5 x GOOD MORNING SQUAT PUSH PRESS *jerk grip
3+3 x PUSH PRESS + PUSH JERK
3+3 x SQUAT JERK + POWER JERK
3 x STEPPING JERK BALANCE *both side, rytmi taka-etu
2+2 x PRESS FROM SPLIT + PUSH JERK BTN IN SPLIT *both side
2+2 x TALL JERK + RHYTHM DIP JERK *both side
2+2 x REBOUND SPLIT JERK + SPLIT JERK *both sidevideo: REBOUND JERK *split jerk
PROGRAM 1
SNATCH SLOW HIGH PULL *full foot + SLOW PULL SNATCH + SNATCH BALANCE
2x[1+2+2]@barbell, 4x[1+2+2]@59-68% sn-%, rest btw sets 2minCLEAN SLOW HIGH PULL *full foot + SLOW PULL CLEAN + POWER JERK + JERK *split jerk both side
1+1+1+2@barbell, 4x[1+1+1+2]@59-68 jerk-%, rest btw sets 2min
PROGRAM 2
TALL SPLIT JERK *both side + PUSH JERK Behind The Head IN SPLIT *both side + POWER JERK *rack/blocks
2-3x[2+2+2]@38-48% jerk-%, rest btw sets 2minvideo: TALL SPLIT JERK
video: PUSH JERK Behind The Head IN SPLIT
POWER JERK + SPLIT JERK *hold the lockout and split position for 2 seconds + SPLIT JERK *rack/blocks
5-6x[1+1+1]@70%, jerk-%, rest btw sets 2min
PROGRAM 1 & 2
FRONT SQUAT
3@up to 85%, then DROP SETS 3-4x3@-10%, fs-% rest btw sets 2minSNATCH PULL + SNATCH PULL from Below Knee + SNATCH PULL from Above Knee *full foot + TRAP PULL
3x[1+1+1+3]@85% sn-%, rest btw sets 2min
SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä
2-3 rounds:
5 ALTERNATING PLANK DB ROW
30 sec CHINESE PLANK HOLD *weight, levypaino lantion päälleRest as needed
video: ALTERNATING PLANK DB ROW
video: CHINESE PLANK HOLD
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Deadlift Strength
E3MOM:
5 @ 57-60%
5 @ 66-69%
5+ @ 75-78% / "RIR 3-4"Viimeinen setti on AMRAP ilman failia. Jos et tiedä ykkösmaksimia, näiden on tarkoitus olla ns. keskiraskaita painoja eli joudut tekemään töitä tangon kanssa, mutta saat kuitenkin toistot ongelmitta tehtyä.
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Sunnuntain Pitkä Workout
Emom 50
1) Kone
2) Viivahölkkä
3) 4-osan askelkyykky vuorojaloin
4) Rintarangan liikkuvuus: kierrot kyykyssä, ojenns+pyöristys konttausasennossa
5) Lepo -
Barbell row or pullups @ 2012, 3 x 5 reps, rest 1-2 min Workout
Option of doing either:
Barbell row, or Pullups
3 x 5 reps, rest 1-2 min between sets.2 sec down, 1 sec up, 2 sec pause at top position.
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Ring work progressions (LM) Strength
3x5 Weighted Ring Dip
3x5 Ring Dip Negatives
3x Max Ring Hold
3x Max Box Hold -
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