Trifecta Trifecta

Posts Tagged ‘Back Squat’

Monday 09.16.19

Warm-Up

A) 1 Round:

200m Row
20 Lunges
200m Row
20 Ball Slams
200m Row
20 Lunges

B) 2 Rounds:

15 Wall Balls
10 Dumbbell Snatches
5 Burpees

Strength

Back Squat

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8×2 sets

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 8 for 2 sets of 2 repetitions with every weight jump. Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom and as you come up from the bottom of the squat.

Workout

“EMOMDAY”

Every 3 minutes for 4 rounds:

10 Touch N Go Power Snatch 75#/55#
15 Calorie Row
20 Air Squats

AX: Power Clean. 75#/55#
RX: As is.
RX+: 95#/65#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.

Power Snatch: should be completed in 2 sets or less. Weight should be light.

Row: this station should not take more than 1 minute to complete, scale as needed.

Air Squats: try and complete in unbroken sets. This station should not take you more than 60 seconds to complete.

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Monday 09.16.19

Warm-Up

A) 1 Round:

200m Row
20 Lunges
200m Row
20 Ball Slams
200m Row
20 Lunges

B) 2 Rounds:

15 Wall Balls
10 Dumbbell Snatches
5 Burpees

Strength

Back Squat

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8×2 sets

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 8 for 2 sets of 2 repetitions with every weight jump. Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom and as you come up from the bottom of the squat.

Workout

“EMOMDAY”

Every 3 minutes for 4 rounds:

10 Touch N Go Power Snatch 75#/55#
15 Calorie Row
20 Air Squats

AX: Power Clean. 75#/55#
RX: As is.
RX+: 95#/65#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.

Power Snatch: should be completed in 2 sets or less. Weight should be light.

Row: this station should not take more than 1 minute to complete, scale as needed.

Air Squats: try and complete in unbroken sets. This station should not take you more than 60 seconds to complete.

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Tuesday 09.10.19

Warm-Up

A) 3 Rounds:

10 Ball Slams
100m Row
10 Wall Balls

B) 2 Rounds:

12 Lunges
12 Ring Rows
12 Russian Swings

Strength

Back Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2 sets

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump.
Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom and as you come up from the bottom of the squat.

Workout

Buy-in:
400m Run

Then, 4 Rounds :

20 Front Rack Lunges 95#/65#
10 Pull-Ups

Buy-Out:
400m Run

AX: 75#/55#
RX: As is
RX+: 115#/75#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.

Lunges: you should choose a load that you can complete in sets of 10 repetitions each round.
Pull-Ups: each set of pull-ups should be unbroken each round. Scale as needed.

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Tuesday 09.10.19

Warm-Up

A) 3 Rounds:

10 Ball Slams
100m Row
10 Wall Balls

B) 2 Rounds:

12 Lunges
12 Ring Rows
12 Russian Swings

Strength

Back Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2 sets

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump.
Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom and as you come up from the bottom of the squat.

Workout

Buy-in:
400m Run

Then, 4 Rounds :

20 Front Rack Lunges 95#/65#
10 Pull-Ups

Buy-Out:
400m Run

AX: 75#/55#
RX: As is
RX+: 115#/75#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.

Lunges: you should choose a load that you can complete in sets of 10 repetitions each round.
Pull-Ups: each set of pull-ups should be unbroken each round. Scale as needed.

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Friday 08.02.19

Warm-Up

A) 4 Rounds:

8 Wall Balls
4 Walking Lunges
2 Pull-Overs

B) 2 Rounds:

8 Sumo Deadlift High Pull Kettlebell
8 Knee Raises
8 Jumping Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9,
Then 2 more set of 5 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 2 more sets of 5 repetitions

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

16 Minute AMRAP:

8 Toes-to-Bar
48 Double-Unders
8 Pull-Ups
24 Wall Balls, 12#/14#’

Workout Tip

Toes to Bar/Pull-Ups: you should be able to complete each set in 1 unbroken set. Scale repetitions as needed.

Double-Unders: complete this section in 75 seconds or less.

Wall Balls: complete all repetitions in 2 sets or less. Scale as needed.

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Friday 08.02.19

Warm-Up

A) 4 Rounds:

8 Wall Balls
4 Walking Lunges
2 Pull-Overs

B) 2 Rounds:

8 Sumo Deadlift High Pull Kettlebell
8 Knee Raises
8 Jumping Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9,
Then 2 more set of 5 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 2 more sets of 5 repetitions

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

16 Minute AMRAP:

8 Toes-to-Bar
48 Double-Unders
8 Pull-Ups
24 Wall Balls, 12#/14#’

Workout Tip

Toes to Bar/Pull-Ups: you should be able to complete each set in 1 unbroken set. Scale repetitions as needed.

Double-Unders: complete this section in 75 seconds or less.

Wall Balls: complete all repetitions in 2 sets or less. Scale as needed.

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Thursday 07.25.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kicker
15m Broad Jump
150m Run

B) 4 Rounds:

5 Air Squats
5 Ring Rows
5 Toes-to-Bar

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 2 more set of 5 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 2 more sets of 5 repetitions.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity

30-20-10
Calorie Bike

15-10-5
Front Squat,135#/95#

3-2-1
Rope Climbs

AX: 95#/65#
RX: As is
RX+: 155#/105#. Legless

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.

Calorie Bike: you should not be on the bike station for longer than 3 minutes for the round of 30, 2 minutes for the round of 20, and 1 minute for the round of 10. Scale as needed.

Front Squats: you should be able to complete each round of squats in 3 sets or less.

Rope Climbs: each round of rope climbs should not take you more than 90 seconds to complete. Scale to pull-ups 3 x the rope climb repetitions.

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Thursday 07.25.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kicker
15m Broad Jump
150m Run

B) 4 Rounds:

5 Air Squats
5 Ring Rows
5 Toes-to-Bar

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 2 more set of 5 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 2 more sets of 5 repetitions.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity

30-20-10
Calorie Bike

15-10-5
Front Squat,135#/95#

3-2-1
Rope Climbs

AX: 95#/65#
RX: As is
RX+: 155#/105#. Legless

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.

Calorie Bike: you should not be on the bike station for longer than 3 minutes for the round of 30, 2 minutes for the round of 20, and 1 minute for the round of 10. Scale as needed.

Front Squats: you should be able to complete each round of squats in 3 sets or less.

Rope Climbs: each round of rope climbs should not take you more than 90 seconds to complete. Scale to pull-ups 3 x the rope climb repetitions.

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Wednesday 07.17.19

Warm-Up

A) 1 Round:

400m Row
20m High Knees
20m Butt Kickers
20 Wall Balls
400m Row

B) 3 Rounds:

8 Ring Rows
8 Lunges
8 Ball Slams

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 1 more set of 5 at a -10% drop of 5 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 1 more set of 5 repetitions.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

4 Rounds For Time:

“Cindy”

5 Pull-Ups
10 Push-Ups
15 Air Squats

Then,
800m Row

Then,

4 Rounds:

“Cindy”

5 Pull-Ups
10 Push-Ups
15 Air Squats

Workout Tip

Each round of “ Cindy” Should not take you more than 90 seconds to complete. Scale repetitions or movements as needed.

Row: 800M row should not take you more than 5 minutes to complete. Scale distance as needed.

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Wednesday 07.17.19

Warm-Up

A) 1 Round:

400m Row
20m High Knees
20m Butt Kickers
20 Wall Balls
400m Row

B) 3 Rounds:

8 Ring Rows
8 Lunges
8 Ball Slams

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 1 more set of 5 at a -10% drop of 5 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 1 more set of 5 repetitions.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

4 Rounds For Time:

“Cindy”

5 Pull-Ups
10 Push-Ups
15 Air Squats

Then,
800m Row

Then,

4 Rounds:

“Cindy”

5 Pull-Ups
10 Push-Ups
15 Air Squats

Workout Tip

Each round of “ Cindy” Should not take you more than 90 seconds to complete. Scale repetitions or movements as needed.

Row: 800M row should not take you more than 5 minutes to complete. Scale distance as needed.

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Tuesday 07.09.19

Warm-Up

A) EMOMx10 minutes:

40 seconds Row

B) 3 Rounds:

10m Broad Jumps
10 Air Squats
10M Bear Crawl
10 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then,
1 more set of 5 at a -10% drop of 5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your 5 reps @ RPE 9,take 10% off that number and perform 1 more set of 5 repetitions.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

For Time:

8 Front Squats, 115#/75#
8 Burpees Over The Bar
32 Calorie Bike
8 Front Squats, 115#/75#
8 Burpees Over The Bar
24 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
16 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
8 Calorie Bike

Workout Tip

Front Squats: You should be able to complete each set of front squats in 2 sets or less. Scale load as needed.

Calorie on a Bike: the first round of the bike should not take you more than 4 minutes, the second round should not take you more than 3 minutes, the 3rd round should not take you more than 2 minutes, and the final fourth round should not take you more than 1 minute.

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Tuesday 07.09.19 Copy

Warm-Up

A) EMOMx10 minutes:

40 seconds Row

B) 3 Rounds:

10m Broad Jumps
10 Air Squats
10M Bear Crawl
10 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then,
1 more set of 5 at a -10% drop of 5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your 5 reps @ RPE 9,take 10% off that number and perform 1 more set of 5 repetitions.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

For Time:

8 Front Squats, 115#/75#
8 Burpees Over The Bar
32 Calorie Bike
8 Front Squats, 115#/75#
8 Burpees Over The Bar
24 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
16 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
8 Calorie Bike

Workout Tip

Front Squats: You should be able to complete each set of front squats in 2 sets or less. Scale load as needed.

Calorie on a Bike: the first round of the bike should not take you more than 4 minutes, the second round should not take you more than 3 minutes, the 3rd round should not take you more than 2 minutes, and the final fourth round should not take you more than 1 minute.

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