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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BBC Weightlifting - Clean & jerk Workout
"A) Clean pull + clean + push press + split jerk with 3s pause at catch 10 x 1+1+1+1, every 1:30.
B) Tempo front squats: Nousu raskaaseen painoon: 1 front squat with 5s pause at bottom + 3 normal speed front squats
C) Accessory:
4-5 rounds of:
10+10 Bulgarian split squats
10 Romanian deadlifts
10 Hip thrusts with pause at top
10 Pendlay rows*Splittikyykyt ja RDL käsipainoilla. Hip thrust ja pendlay row samalla tangolla. "
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BBC Weightlifting - Jerk Workout
A) Jerk, 10-12 x 2-3 @ 70-80%. 3s paussi catchissa.
Nosto 2:00 min välein.B) 6 x 3/6 @ 85%
* Painot lasketaan 90% etukyykyn arviosta.
* Ensin neljä etukyykkyä ja heti perään kahdeksan takakyykkyä.C) Accessory
3-4 rounds of:
6 Pendlay rows - moderate/heavy
8 DB bent over rows
12 Arnold press
Rest 1-2 minutes between sets.D) Kneeling box jumps, 3-4 sets of 2-3 jumps.
- boxille tai vauhdittomalla pituudella. -
BBC Weightlifting - Maanantai Workout
WARM-UP
3 Rounds or 10:00 minutes of:
:45s Erg
10 Barbell upright row, snatch grip
8 Overhead squats
6 Sotts press
4 Hang snatches
3 High box jumps
20 Flutter kicks
SNATCH
Primer:
3-Position snatch.
(Above knee, below knee, floor)
You choose the weight, but focus on speed, control and good technique.
3-5 sets / 8:00 minutesWorksets:
Snatches,
3 x 3 @ 72%
3 x 2 @ 76%
3 x 1 @ 80%
Lift every minute on the minute.
STRENGTH
Shoulder press,
6 rep max in 3-4 sets.
Then 4 x 6 @ 90% of the heaviest set of 6.Push press,
2 x 8 @ 70%
2 x 6 @ 74%
Lift every 2:00Back squats,
5 @ 72%
4 @ 74 %
3 @ 77%
5 @ 75 %
4 @ 77 %
3 @ 80%
Lift every 2:00
(OPTIONAL) BONUS
Accessory:
4 Rounds of:
15 Banded pull-ups
10 Seated z-press with kettlebells
20 Alternating leg V-ups
12 Toes up romanian deadlifts
12 Cyclist squats
10-15 Back extensions on GHD
Rest 1:00 min between rounds.Conditioning:
As many reps as possible in 15:00 minutes of:
1-2-3… Squat snatches @ 50%
5 Pull-ups
10 Push-ups
15 Air squatsAdd 1 squat snatch after each round of “Cindy”.
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PERUSWOD Workout
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Overhead squat + accessory Workout
12 Min emom
4 rounds
1. 3 Overhead Squats Work Up Each Set
2. 10 Seated Box Jumps
3. 12/9 Cal Erg (45-50 sec max) -
Power snatch Strength
7 Min Emom
3 Power Snatch @5/10 rpe
2 Power Snatch @6/10 rpe
1 Power Snatch @7/10 rpe
rest
3 Power Snatch @6/10 rpe
2 Power Snatch @7/10 rpe
1 Power Snatch @8/10 Rpe -
Olympic weightlifting 6.4 Squat clean Workout
- 10 minutes for floating clean pulls. Focus on passing the knee and keeping the bar close.
- 15 minutes for squat clean doubles.
- 20 minutes for a heavy single of the day.
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Ma 3.4.2023 perus: maastaveto Strength
Etuheilautus 3x20
Suorinjaloin maastaveto 3x5 (40-50-60%)
-jokainen toisto lattiastaMaastaveto 2x4x70%, 2x3x80%, 2x85%, 2x90%
SitUps 3x8
Sivutaivutukset 3x15 / puoli
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