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-
Ke 15.3.2023 perus: penkki Strength
Penkki 5x2x80%
Niskantakaapunnerrus 3x20
-penkkiote
-laske tanko vain noin korvien tasolle
-kevytVipunostot maaten 3x20
-kevyt/venyttäväKulmasoutu vastaotteella 5x10
Hauiskääntö tangolla 3x15
-3 eri otetta: kapea-normaali-leveä -
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Pe 31.3.2023 perus: kyykky Strength
Goblet Squat 3x15
-kevyt/liikkuvuusKyykky 3x3 (65-75-85%)
Suorinjaloin mave 3x12 (noin 40%)
Pystypunnerrus 3x6 (noin 45%)
Vipunostot sivuille 2x20
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WOD: Threshold training Workout
AMRAP20:
30 db snatch (22,5 / 15)
25 / 20 cal machine
20 wbAim to hold same lap times throughout.
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Strength Workout
EVERY 1:30 x 6 SETS
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean
Start Light-Moderate and build to Moderate-Heavy
RPE 7 -
25 min alkavalla 5 min 3-4 hengen tiimeissä Workout
25min alkavalla 5min tiimeissä
- Rinnalleveto olan yli raskaalla pallolla
- Hiihtolaite
- 2 kp thruster
- Farmarikävely
- Echo Bike
3-4 hengen tiimeissä 5 min aikana maksimi matka/cal/toistot
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Sunday lifting Workout
Power snatch + ohs
3x 3+5 @60%
2x 2+3 @65-68%Hang snatch below the knee
3x 3 @ 70-75%
3x 3 @ 75-80%Push press behind the neck snatch grip
4x 5 @moderate -
Olympic weightlifting 30.3 Squat snatch Workout
- 15 minutes of floating snatch pulls. Main focus on bar path and passing the knee. Go easy on the weight!
- 15 minutes of hang power snatches. Moderate load.
- 15 minutes of full snatches. Build for a heavyish double.
