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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Voima- keskiviikko, torstai Workout
LÄMMITTELY
3-5min ergo
Sitten 3 kierrosta:
10 maastaveto tangolla (kevyehkö)
20 Kuollut ötökkä
15 Kahvakuulaswing
10 maljakyykky
LIIKKUVUUS
3 kierrosta
10 kyykky-takareisi-pumppaus
5+5 Samsonin venytys
MAASTAVETO
3@70%
3@80%
3+@90%-nouse ensin noin 3-5 toiston sarjoilla ensimmäisen työpainoon
-vähintään 2min lepo sarjojen välissä
APULIIKKEET
3x12 polvet rintaan, kiertäen (roikunnassa) TAI 20 Russian twist lisäpainolla
3x max toistot leuanveto, vastaote TAI 3x 8-10 tuettu leuanveto (istuen)
3x 10+10 yhden jalan suorinjaloin maastaveto RPE 9-1-2min lepo sarjojen välissä
-liikkeet voi tehdä kiertoharjoitteluna tai yksitellen -
151224 SPORT Workout
A) Gymnastics strength
Every 2min for 4 rounds
1 wall walk + set of strict wall-facing handstand push-up
15-20 v-upB) 50-40-30-20 reps for time
Erg cal
Power clean & jerk 50/35
Toes to barShare repetitions with partner
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Morning Intervals Workout
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29.7.2024 PAUSE BACK SQUAT + BACK SQUAT -- prog. II Strength
*2sec bottom
3x1x[2+3]@75%, bs-%, rest btw sets 3min -
29.7.2024 PUSH PRESS BTN + PUSH PRESS -- prog II Strength
1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, pp-%, rest btw sets 2min
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29.7.2024 LIGHT-MODERATE WEEK 1/10 & PROG II - MAXIMAL WEEK 3/12 Workout
LIGHT DAY 1/30
WARM UP n. 15min no shoes
TEE OMAT TAI
2 rounds
8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
5x HIGH BOX JUMPS
16 x DEAD BUG with PLATE
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG
MUSCLE SNATCH
3x6@light load ~30-45%, rest btw sets 2minNINJA POWER SNATCH + POWER SNATCH
2x1x[2+1]@barbell, 2+1@up to 70%, 1+1@75%, sn-%, rest btw sets 2min
SNATCH PULL TO HIP
2x4@80%, 3x3@90%, sn-%, rest btw sets 2min
PUSH PRESS BTN + PUSH PRESS
1-2x1x[3+2]@barbell, 3x1x[3+2]@70%, pp-%, rest btw sets 2min *up to example 55-60-65%
BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2minPAUSE BACK SQUAT + BACK SQUAT *pause 2-3sec in the bottom
2+1@75%, 2x1x[2+1]@80%, bs-%, rest btw sets 3min
video: NINJA POWER SNATCH "power snatch no jump"
video: SNATCH PULL TO HIP
SUPERSET: quality
3 rounds: NO SHOES
10+10x BARBELL WIRST CURL + EXTENSION
5x DUMBBELL CURL & PRESS
8-10x LANDMINE ROWRest as needed
KEHONHUOLTOA!
PROG II - MAXIMAL WEEK 3/12
SM KUUSANKOSKI pe-su 4.-6.10.2024
MAXIMAL DAY 7/36
POWER SNATCH + SNATCH from KNEE + OHS
2x1x[2+1+1]@barbell, 2+1+1@up to the maximum of the day, then do 2+1+1@90% of that max, sn-%, rest btw sets 2min
HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION *pull full foot
2+2+3@90%, 2+2+3@95%, 2+2+3@100%, sn-%, rest btw sets 2min
PUSH PRESS BTN + PUSH PRESS
1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, pp-%, rest btw sets 2min
BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2minPAUSE BACK SQUAT *2sec bottom + BACK SQUAT
3x1x[2+3]@75%, bs-%, rest btw sets 3min
SUPERSET: quality
3 rounds: NO SHOES
20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kbRest as needed
KEHONHUOLTOA!