Trifecta Trifecta

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Saturday 04.21.18

Warm-Up

A) Tabata x5:

20 sec work / 10 sec rest

Burpee + Jumping Pull Up

*complete 1 burpee + 1 jumping pull up one after the other for the prescribed working time

B) Primer x5 rounds

20 sec L-Sit
5 Strict Dumbbell Press 25lb/15lb

C) For Completion:

200m Farmer Carry 53lb/35lb

*Every time you break, 10 air squat penalty

Strength

Strict Press

A) 1 set x 4 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 4 reps @ 90% of set (A)
C) 1 Set x 7 reps @ 85% of set (A)

Heavy singles are generally 90-95% of an athletes 1 Rep Max

Objective- Match your reps in sets (A) and (B).

– Rest 90 sec between sets

Strength Tip

Strict Press: keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement.

Workout

2k Row
100 calories Bike
800m Run

Rest 7 minutes and do it again

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Friday 04.20.18

Warm-Up

A) 4:00 Running Clock:

8 Lunges
4 Hand Release Push-Ups
30 sec Plank Hold

B) Primer:

4 rounds, 1 min each:

40 yd Sprint
2 Box Jumps 30”/24” (or high as possible)

Strength

Power Clean

A) 2 sets x 4 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 set x 4 reps @ 90% of set (A)
C) 1 Set x 6 reps @ 85% of set (A)

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Objective- Match your reps in sets (A) and (B).

– Rest 90 sec between sets

Strict Pull-Up

3 sets x 2 reps from fail

– Rest 90 sec between sets

Tempo: 1:1:2 (1 sec up,1 sec hold, 2 sec down)

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Power Clean: place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull. Make the rotation of your elbows fast during the catch and drop under the weight by pulling yourself under the bar. Move your feet wide enough that you can drop into your pelvis while staying above parallel.

Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar
Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps

Workout

3 rounds of:

21 Power Snatch @ 135#/95#
21 calorie Row

– Rest 1:00

Workout Tip

You should be able to do a set of 10 snatches out the gate if you wanted to. Be smart about your weight, don’t sandbag it either. Challenge yourself while maintaining good form and technique.

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Thursday 04.19.18

Warm-Up

A) 8 Minute running clock:

Odd minutes: 10 Wall Ball 20lb/14lb
Even minutes: 25 Double Unders

*Sub double-unders with 50 singles

Rest 1:00 between sections A and B

B) Tempo Work 2:00 min unbroken:

3:2:1 (3 seconds down, 2 seconds hold, 1 second up

3 Front Squats ( with empty bar)

Rest 10 sec

*Complete 3 front squats at tempo then rest prescribed time, repeat for 2 min without dropping the bar

Strength

Front Squat

A) 1 set x 4 reps @ 70% of Heavy Single
B) 1 Set x 4 reps @ 90% of set A
C) 1 Set x 7 reps @ 85% of set A

* Heavy singles are generally 90-95% of an athletes 1 Rep Max or (+5lbs previous session)

Objective – match your reps in sets A and B.

– Rest 90 sec between sets

Strength Tip

Focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads.

Workout

6 rounds of:

3 minutes to complete

1 Clean (heavy, around 80% of your best lift)
9 Touch and Go Cleans @ 95#

Rest the remainder of the 3 minutes. Your time starts over at the 3-minute mark.

Workout Tip

Scale your weight accordingly. You should NOT be failing your first rep and you MUST go unbroken on the set of 9 so choose weights that will allow you to get this stimulus.

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Wednesday 04.18.18

Warm-Up

A) 2 Rounds:

4 R/L Kettlebell Windmill (go light)
30 sec Side Plank Hold R
Broad Jump x 10yd
30 Sec Side Plank Hold L

B) 5:00 Running Clock:

40yd Farmer Carry 53lb/35lb
8 Kettlebell Swing 53lb/35lb
20 yd Sprint
Rest 20 seconds

Strength

Deadlift

A) 1 set x 4 reps @ 70% of Heavy Single (or +10lbs previous session)
B) 1 Set x 4 reps @ 90% of set (A)
C) 1 Set x 7 reps @ 85% of set (A)

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

Objective – match your reps in sets (A) and (B).

Rest 90 sec between sets

Dips

3 sets x 2 reps from fail

Rest 90 sec between sets

Tempo: 1:1:2 (1 sec up,1 sec hold, 2 sec down)

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Dips: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward
Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly.

Workout:

3 rounds for time:

200m Run
12 Squat Jumps
200m Run
9 Kettlebell Swings, 53#/35#
200m Run
6 Thrusters, 115#/75#
200m Run
3 Rope Climbs

*Substitute RIpe Climbs with 6 Dumbbell Snatches each arm, 50#/25#

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Tuesday 04.17.18

Warm-Up

A) Primer:

3 x 2 Min Rounds:

200m Run
4 Burpee

B) Tempo Work x4 Rounds:

1:0:3 (1 second up, 0 sec hold, 3 seconds down)

3 Strict Pull-Ups
Rest 15 seconds
3 Strict Dumbbell Press 25lb/15lb

Strength

Bench Press

A) 1 sets x 4 reps @ 70% of 1 Rep Max or (+5 lbs previous session) Program weight increases from week 2
B) 1 Set x 4 reps @ 90% of set (A)
C) 1 Set x 7 reps @ 85% of set (A)

Objective: match your reps in sets A and B

Rest 90 sec between sets

Strength Tip

Squeeze your shoulder blades to support your shoulders. Use a ‘straight line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width

Workout

6 minutes AMRAP of:

6 Dumbbell Lunges 45s/25s
12 Jumping Lunges
24 Sit-Ups

– Rest 1 minute

Repeat

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Monday 04.16.18

Warm-Up

A) 5:00 running clock:

40yd Run
7 Wall Ball 20lb/14lb
7 Sit-Up

 

– 20 sec rest

B) For completion:

50 Air Squats

*Every time you break, 4 Burpees

Strength

Back Squat

A) 1 set x 4 reps @ 70% of 1 Rep Max (or +5lbs previous session)
B) 1 set x 4 reps @ 90% of set (A)
C) 1 set x 7 reps @ 85% of set (A)

Objective- Match your reps in sets (A) and (B).

– Rest 90 sec between sets

Barbell Walking Lunge

3 sets x 2 reps from fail @ 75% of your body weight

– Rest 90 sec between sets

Tempo: 2:0:2 (2 sec down,0 sec hold, 2 sec up)

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Back Squat: keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Moving your hands closer together can improve your ability to squeeze your shoulders together and press ‘up’ on the bar, keeping your chest up

Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

4 min clock:

800m Run For Time

4 min clock:

40 Burpee Box Overs 24/20

4 min clock:

20 Man Makers 50/35

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Sunday 04.15.18

REST DAY, OR:

Warm-Up

A) Tabata x 4:

20 sec work / 10 sec rest
Double-Unders

*Sub with single-unders

B) For Completion:

30 Sit-Up
40 yd Sprint
15 Sit-Up
20 yd Sprint
1:00 Plank Hold

C) Tempo work

4 sec from mid shin to launch/hip, full speed pull and catch

2 rounds:

6 Power Snatch, with empty bar
Rest 30 sec

Strength

Power Snatch

A) 3 sets x 3 reps @ 70% of Heavy Single
B) 3 sets x 2 reps @ 90% of set (A)
C) 1 set x 3 reps @ 85% of set (A)

Heavy singles are generally 90-95% of an athletes 1 Rep Max

Objective- Match your reps in sets (A) and (B)

– Rest 90 sec between sets

Strength Tip

Point your feet and knees slightly out. This will help keep the bar close without making contact with your knees during the pull. Focus on the shrug with your shoulders and pull up onto your toes. Exaggerate staying “tall” at the top of the extension and “pull” yourself under the bar, pushing against the bar the entire time.

Workout

30 Min EMOM:

*Every Minute On The Minute

5 Barbell Thrusters

Men:Every 5 min add 20lb
Women: Every 5 min add 10lb
Men Progression :75lb,95lb,115 lb,135lb,155lb,175lb
Women Progression: 55lb, 65lb, 75lb, 85lb, 95lb, 105lb

Workout Tip

Aim to do all 5 reps unbroken on each 1 min round. You want to slow your heart rate during the rest as the weight gets heavier. If you fail a weight, go back to the previous successful weight and finish the workout.

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Saturday 04.14.18

Warm-Up

A) Tempo work:

3:3:0 (3 sec down, 3 sec bottom hold, full speed up)

5 Air Squats
Rest 10 sec
3 Push-Ups
Rest 15 sec
5 Air Squats
Rest 10 sec
3 Push-Ups

B) 500m row @ 2:00 min pace

*Sub row with 400m run (moderate pace)

Strength

Front Squat

A) 1 set x 5 reps @ 70% of Heavy Single
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 8 reps @ 85% of set (A)

Objective- Match your reps in sets (A) and (B).

Rest 90 sec between sets

Heavy singles are generally 90-95% of an athletes 1 Rep Max (or +5lbs previous session)

Strength Tip

Focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads.

Workout

IWT ( interval weight Traning)

4 rounds of:

8 Thrusters @ a moderately heavy weight
IMMEDIATELY FOLLOWING THE LIFTING
2 Minutes of max meters on the Rower

Rest 2:00 between rounds

Workout Tip

Your score each round is the amount of calories you get. The lifting is used to exhaust and fatigue your fast twich fibers. And you force the to keep working during the cardio portion.

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Friday 04.13.18

Warm-Up

A) Primer:

200m Run x 3 @ 1:30 min rounds

B) 3:00 min Running Clock:

4 Burpee
Rest 10 sec
5 Toes-to-Bar
Rest 10 sec

*Sub toes-to-bar with sit-up

Strength

Power Clean

Heavy singles are generally 90-95% of an athletes 1 Rep Max or (+5lbs previous session) Program weight increases from week 1
A) 3 sets x 3 reps @ 70% of Heavy Single
B) 1 set x 5 reps @ 90% of set (A)

Objective- Match your reps in sets (A) and (B).

* Heavy singles are generally 90-95% of an athletes 1 Rep Max or (+5lbs previous session) Program weight increases from week 1

– Rest 90 sec between sets

Strict Pull-Up

4 sets x 3 reps from fail

– Rest 90 sec between sets

Tempo: 1:1:2 (1 sec up,1 sec hold, 2 sec down)

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Power Clean: place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull. Make the rotation of your elbows fast during the catch and drop under the weight by pulling yourself under the bar. Move your feet wide enough that you can drop into your pelvis while staying above parallel.

Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar. Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps.

Workout

“Grace”
30 Clean and Jerk for time, 95#/65#

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Thursday 04.12.18

Warm-Up

A) Block Warmup 7:00 min running clock
0:00-3:00

4 Knee Raises
3 Push-Ups
40 yd Sprint

3:00-4:00
Rest

4:00-7:00
1 Wall Climb
5 Kipping Ring Dips
10 Lunges

*Sub ring dip with bench dip

B) 200m Farmer Carry for time, 53lb/35lb

Strength

Strict Press

A) 1 set x 5 reps @ 70% of Heavy Single
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 8 reps @ 85% of set (A)

Objective- Match your reps in sets (A) and (B).

– Rest 90 sec between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max (or +5lbs previous session)

Program weight increases from week 1

Strength Tip

Keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement

Workout

20:00 AMRAP:

200m Run holding medicine ball, 20#/14#
15 Medicine Ball Cleans, 20#/14#
12 Knees-to-Elbows
9 Burpee

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Wednesday 04.11.18

Warm-Up

A) 10-8-6-4

Kettlebell Swing 35lb/26lb
Air Squat

– Rest 20sec

*Sub Kettlebell Swing with Burpee

B) 3 Rounds x Max Effort:

1min Deadlift, with empty bar
1min Sit-Up

– Rest 90sec

*Max effort means as many reps as you can during time domain

Strength

Deadlift

A) 1 set x 5 reps @ 70% of Heavy Single
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 8 reps @ 85% of set (A)

Objective- Match your reps in sets (A) and (B).

– Rest 90 sec between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max (or +10lbs previous session) program weight increases from week 1

Dips

4 sets x 3 reps from fail

– Rest 90 sec between sets

Tempo: 1:1:2 (1 sec up,1 sec hold, 2 sec down)

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body

Dips: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward
Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly

Workout

5k Row for time

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Tuesday 04.10.18

Warm-Up

A) 4 Rounds:

250m Row
5 Kipping Pull Up
10 GHD Sit Up

* Sub row with 200m run
* Sub GHD with Sit-Up

* Rest 60 sec between sections A and B

B) 15-12-9:

Hand Release Push-Up
Wall Ball 20lb/14lb

Strength

Bench Press

A) 3 sets x 5 reps @ 70% of 1 Rep Max or +5 lbs previous session) Program weight increases from week 1
A) 1 set x 5 reps @ 70% of Heavy Single
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 8 reps @ 85% of set (A)

Objective- Match your reps in sets (A) and (B).

– Rest 90 sec between sets

Strength Tip

Squeeze your shoulder blades to support your shoulders. Use a ‘straight line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.

Workout

For Time

10-9-8-7-6-5-4-3-2-1 of:

Strict Pull-Up
Strict Handstand Push-Up
Ring Push-Ups

– 35 Double-Unders between each round

Workout Tip

Rings around 6 inches off ground. Feet on ground.

Beginners – use a band for strict pull ups or do ring rows. Sub Kettlebell Swings for your Handstand Push-Up, Regular Push-Ups, 50 Single Jumps.

Advanced- weighted pull-ups.

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