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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Snatch Technique Workout
High pull
Muscle Snatch
3 pos power snatch (pause in catch)
Squat snatch (pause in catch) -
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Front Squat EMOM Strength
E2MOM 16 minutes
5 Front Squat
Build to a heavy set of 5 reps and do a total of 3 sets at that weight. -
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Every 45sec x 9: Squat Snatch Strength
WEIGHTLIFTING
(3/3)
Every 45sec x 9: Squat Snatch1-3@RPE 3
4-6@RPE 3+
7-9@ RPE 4 (2-4 reps in the tank)Target: this is not an all out effort. Fast transition with no misses. Add 2,5-5% compared to last week on each set.
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Gymnastics Workout
Strength
4 Rounds / YGIG
12-14 Alt. DB straddle press
12-14 Ring row
AHAFA
Skill
EMOM 16
1) 2-6 Mu / Bar Mu
2) 8-12 Hollow to V-Up
3) 8-12 Kipping HSPU
4) REST -
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Back Squats Strength
Back squats
4x5 @70%
5+ @70%If everything has been super easy you can add ~5kg to your 90% numbers.
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Accessory / YGIG Workout
1) Front foot elevated split squat 8+8
2) High box jump 8
3) Nordic hamstring curl 8