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
Every 2:30 x 5 (12:30):
1 Power Snatch @70-75%
Rest 30 secs
1 Power Snatch @75-80%
Rest 30 secs
1 Power Snatch @80-85% -
Overhead Squat Strength
6 sets of Overhead Squat
Set 1: 2 @80%
Set 2: 3 at 75%
Set 3: 4 at 70%
Set 4: 3 @77-80%
Set 5: 2 @80-82%
Set 6: 4 at 75%
- Rest 2-3min btw sets -
R&A KP 6/7 Workout
- beat swing by feel
- lever swing by feel
- dead hang by feel
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- pull up 3x5 (myötäote, niin monta kuin menee ja loput negatiivisina)
- valitse 2 seuraavista:
1: inverted row 3x10 (pidä kulma haastavana, jokainen setti lähelle failurea)
2: scapular pull up 3x10 (hidas liike, ei skaalaamista)
3: negative chin up 3x8 (pitkät setit, pidä liike hallittuna)
- dip 3x8 (niin monta kuin menee ja loput skaalauksella)
- push up 3x10
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Jos jää aikaa ja voimia, niin corea kannattaa tehdä vielä lopuksi. Esim t2b / leg raise / linkkari / hollow rocks tms.
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Extra Credit 05-08-2022 Workout
Bird Dog Row: 3 x 6-8 each. Rest 60s
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- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold) -
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3.8.2022 Warmup Workout
5:00 Cardio
3 Rounds:
15 Banded Goodmorning
10 Stiff Legged Sit-Ups
10 Pass Through
3-5 Strict Pull Ups -
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4x 4min ON/90sec OFF Workout
