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-
3-position Power Snatch Strength
Work up to a heavy complex
(Power Snatch + Hang Power Snatch + Hi-Hang Power Snatch) -
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EMOM16 Workout
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Accessory Workout
3-4 Rounds for quality:
- 20 alt. Cossack squat with barbell or light weight ( pidä asento mahdollisimman pystyssä ja anna polven "liukua" varvas linjan yli)
- 10/10 Side bend with KB/DB -
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Back Squat Strength
500m row then
3x
10 KB Bulgarian split squat e/s
7 ring row
7 plyo push up
Back Squat
E3MOM 15
7 @65% -
Bench Press Strength
3-3-3-3-3
Warm up to a challanging weigh and maintain that weight for all 5 sets.
Leave couple in the tank.Sets every 2:30min
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Power clean & Push jerk Workout
Warm up:
EMOM8
1. 6/6 One arm KB C&J
2. 6/6 KB windmill
3. 12 Alt. KB front rack lunge
4. 6 Box jumpPower clean & Push jerk:
2 + 1 @72,5%
2 + 1 @75%
2 x 2 + 1 @77,5%
of 1RM C&J.
Pidä painot teknisenä.