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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POWER SNATCH Strength
E90s x 9
3x3 power snatch 60-67%
3x2 power snatch 67-73%
3x1 power snatch 73-80% -
5.4.2025 Power Snatch + Hang Snatch Workout
Power snatch + Hang snatch (above the knee)
8 to 10 x 2+1 @ 65+%, go every 1:00-1:30
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5.4.2025 EasyWod Workout
EMOM 16 ( Work 0:30 / Rest 0:30 ) AMRAP
Minute 1 : Push-Ups
Minute 2 : Weighted Box Step-Ups 24/16kg
Minute 3 : Sit-Ups -
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WOD: Twenty is Plenty Workout
AMRAP20:
25 / 20 cal machine
20 wb (9 / 6)
20 alt. db snatch (22,5 / 15)Tavoite:
Pyri pysymään tasaisessa liikkeessä ja pitämään kierrosajat samana koko treenin ajan (=RPE 8). -
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20.9.2024 LIGHT-MODERATE-MAXIMAL WEEK 8/10 & PROG II - HEAVY-MAXIMAL WEEK 10/12 Workout
LIGHT DAY 24/30
WARM UP n. 15min
no shoes
TEE OMAT TAI
YOGA WORKOUT /side *hold each pose for 10 seconds
FORWARD BEND
WARRIOR I
WARRIOR II
TRIANGLE
SIDE STRETCH
REVOLVING TRIANGLE
HALF MOON
WARRIOR III
EXTEND BIG TOE HOLD
DOWNWARD DOG
LOW PLANK
COBRA POSE
CHILD POSE
2 rounds
10x/side 1-ARM STRAIGHT ARM BANDED LAT PULLDOWN
5x/side SPLIT SQUAT ALT KB/plate HIP to HALO
5x/side BANDED ALT STRAIGHT ARMS ROTATION OF THE SPINE BACKWARDS AND FORWARDS with SQUATTING
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG
video: 1-ARM STRAIGHT ARM BANDED LAT PULLDOWN
video: SPLIT SQUAT ALT KB/plate HIP to HALO
video: ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS
https://www.instagram.com/p/C9fh42eI-hX/?img_index=1
SNATCH *vanhat prosentit
2-3x3@barbell, 2x3x@50%, 3x1@60%, 2x1@70%, rest btw sets 2min
CLEAN + JERK *vanhat prosentit
2-3x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 3x1x[1+1]@70%, jerk-%, rest btw sets 2min
BACK SQUAT
2x3@50%, 2x3@60%, rest btw sets 2min
SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä
3 rounds: NO SHOES
3@RPE7 SNATCH SOTS PRESS *could do 3-4 more reps
60sec GHD SIT-UP HOLDRest as needed
KEHONHUOLTOA!
PROG II - HEAVY-MAXIMAL WEEK 10/12
SM KUUSANKOSKI pe-su 4.-6.10.2024
MAXIMAL DAY 30/36
SNATCH
2x3@barbell, 1@MAX *work to a heavy single, then do 1x1@90% of that max, sn-%, rest btw sets 2min
CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@MAX *work to a heavy single, then do 1+1@90% of that max, jerk-%, rest btw sets 2min
FRONT SQUAT
1@MAX *work to a heavy single, then do 1x2@85% of that max, fs-%, rest btw sets 3min
HOX!
*if you don't have energy, do only
SNATCH max
&
FRONT SQUAT max
SUPERSET: quality
3 rounds, no shoes
max reps ROLL ABS
10-12x weighted SIT-UPSRest as needed
KEHONHUOLTOA!