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-
Power snatch + power clean & jerk Workout
2 - 2 - 2 - 2, 40-50% max, rest 2 min.
2 - 2 - 2 - 2, 40-50% max, rest 2 min.
Keskity nopeuteen ja tekniikkaan. EI ole tarkoitus tehdä isolla painolla.
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Basic Conditioning Workout
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Condtitioning Workout
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Row & Jump Workout
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Takakyykky vajailla palautuksilla Strength
Back squat, 6 x 2, 90 %
Recovery 90 seconds between the sets.
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Press 3 reps Strength
Training max = 95% of your real 1RM.
Press 3 reps @
70% of Training max
75-80% of training max.
80-85 % of training max
85-90% of training max
*rest 2 min between the sets. -
1 minute intervals Workout
Max reps in 1 min of:
High hang power clean (60% of 1RM Power clean)
Box jump (60/50 cm)Rest 1 minute
Max reps of Hang power clean in 1 minute
Max reps of Air squat in 1 minuteRest 1 minute
Max reps of Power clean in 1 minute
Max reps of Double under in 1 minuteRest 1 minute
Immediately after, for time:
10 Power clean
20 Box jumps (60/50 cm)
30 Air squats
50 Double undersMark the time for the last exercise
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Snatch push press and weighted lunge Workout
12-9-6 reps of:
Snatch push press (2/3 of 1RM Snatch), two second lockout at the topWeighted lunge (same weight as in snatch push presses)
After each lunge set do 20 Box jumps (60/50 cm). Try to do all sets unbroken.