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-
Kympistä neljään Workout
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12.11.2018 J&R Workout
Rive + työntö 2x(1+1)@70%, 2x(1+1)@75%, 3x(1+1)@80%
Työntöveto 3x3@100-110%
Etukyykky 3x3@75%
Lisäpainolankku 3 min, 0:15 on, 0:15 off
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Strength work Workout
3 rounds, rest as needed:
1) 6+6 Weighted Box Step-Up (anyhow)
2) 10 Prone KB Row
3) 20-30sec Flutter Kicks -
Squat Snatch Strength
Squat Snatch
One rep every 60-90sec for 12 set.
Add loading after 3 sets. Find heavy of the day.
Final reps RPE 5
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3 erilaista harjoitetta Workout
4 sets of quality:
Dumbbell Shoulder Press x 8 reps
Rest 30 seconds
Single Leg Hip Bridge x 8 reps each leg @ 3011
Rest 30 seconds
Double-Under Practice x 60 seconds
Rest 30 seconds -
Power Snatch Strength
Every 60-90sec for 12 set.
1-3 @74% of 1RM
4-6 @79%
7-9 @84%
10-12 @89%Scale the % if needed. No fails. Fast transition!
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Rest Day! Workout
8-9 "Bear Comblex"
15-16 Core
16-17 Core
17-18 "Bear Complex"
18-19 Mobility
19-20 Mobility
