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-
25.7.2019 Deload Cycle Workout
High hang squat clean (2 sek pause on bottom) + Pause Jerk (2sek pause on Dip)
10 x (2x(1+1))@Moderate weight, technique first.
SO 1:45
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“Dottir” Workout
CONDITIONING
“Dottir”
12 bar muscle-ups
21 deadlift
9 bar muscle-ups
15 hang power clean
6 bar muscle-ups
9 shoulder-to-overheadRxd: 100/70kg, Time Cap 7min.
ATP recommendations: 80/60kg. Time Cap 10min
RPE 4
ATP uses time cap of 10min. Tailor the loading to fit your fitness level. You should be able to do all rounds in 2 or 3 sets. Tailor the rep scheme also: you can do less Bar Muscle-Ups or go with Jumping Bar MU.
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Clean + Hang Clean + Hi-Hang Clean Strength
Clean complex
7x
Go every 75sec
Clean + Hang Clean + Hi-Hang Clean -
"Twice the Fun" Workout
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Strength work Strength
STRENGTH
4 rounds, rest as needed:
1) 6 Barbell Press
2) 8+8 DB/KB Row
3) 20m Double KB Front Rack Walking LungeRPE 4 to 4+
Try to add 5-10% to first 2 movements compared to last week. -
Iso Suti Workout
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Accessory 3 rds Workout
Accessory 3 rds
12 reps each movement, remember control every rep:
Double DB bicep curls
Single arm DB row (heavy)
Single leg DL with barbell
+2 toistoa viime viikkoseen eli voi käyttää samaa painoa mikäli liikkui hyvin.
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Strength 19-07-2019 Workout
”6-12-25 Protocol”
3-4 Rounds of:
6 Close Grip Bench Press (challenging weight)
12 Rollback Triceps Extensions
25 Banded Triceps PushdownsNo rest between movements, but Rest 3:00 after all three exercises.
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Power Snatch Complex Strength
4x Power snatch complex
Power snatch + Hang power snatch + Hang power snatch @70-75% of PS 1RM
Rest 2min btw sets