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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Front Squat Strength
7 sets:
2 Front Squats:
Set 1: @60%
Set 2: @70%
Set 3: @75%
Set 4: @80%
Sets 5-7: @85%
- Rest 2min btw sets -
Power Clean Strength
5 sets:
3 Power Cleans @60-65%
- Rest as needed btw sets
- Focus on speed/positions! -
25.11.2024 SHOULDER PRESS + PUSH PRESS Strength
*pp flat footed/full foot & don't do this Touch & Go -style!
3+4@barbell, 3+4@up to 95%, then DROP SETS 3x1x[3+4]@-10%, sp-%, rest btw sets 2min
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3 kierrosta 5 liikettä Workout
3 kierrosta
1min seinäpallo
1min rengassoutu
1min boksihyppy
1min vauhtipunnerrus 35/25kg
1min pallonisku
1min lepo -
-
Upper Body Strenght Workout
Kulmasoutu 4x8/käsi
Pushups 4x8-12
V-ups 4x8-12-Punnerrukset esim. renkaissa/lisäpainolla, boksia vasten jne
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Clean & Jerk Complex Strength
Every 90sec x 7:
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk
- Start @60/40kg, build up by feel -
Pe 13.6.2025 penkki2 Strength
Penkki 3x3x85%
Painijan kyljet 5x15/15
Leuanveto, vastaote 5x6-12
Vasarakääntö istuen 3x10-15 / käsi
-yhdellä kädellä -