Trifecta Trifecta

Posts Tagged ‘Back Squat’

Thursday 01.17.19

Warm-Up

A) 2 Rounds of:

200m Row
– Rest 30 Seconds
200m Run
– Rest 30 Seconds

B) 20-16-12-8:

Abmat Sit-Up

10-8-6-4:

Front Squat, with an empty bar

Strength

Back Squat

6 sets x 3 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the second week of 3s, track your progress.

Workout

10 Rounds For Time:

5 Thrusters*
5 Toes-to-Bar
5 Burpees

AX:45#/35#
RX:75#/55#.
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.

All movements should be unbroken! Scale load as needed.

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Monday 01.07.19

Warm-Up

A) 4 Rounds of:

250m Row
Rest 30 seconds

B) 20-15-10-5:

Ab Mat Sit-Up
100m Row after every round of sit-ups

Strength

Back Squat
6 sets x 3 reps

Note

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.

Workout

“EMOMDAY”

Every Minute on the Minute for 16 min, alternating movements:

a) 100m Farmers Carry
b) 100m Sprint
c) 1 Rope Climb, challenging variation
d) 10 Dumbbell Thrusters

AX: 25#/15#
RX: 50#/35#.
RX+: 65#/45#

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.

Farmers Carry: you should choose a weight that is challenging but that you can complete all 100m unbroken. Should not take you more than 90 seconds. Scale load accordingly.

Thrusters: you should be able to complete all thrusters in 1 challenging set.

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Monday 01.07.19

Warm-Up

A) 4 Rounds of:

250m Row
Rest 30 seconds

B) 20-15-10-5:

Ab Mat Sit-Up
100m Row after every round of sit-ups

Strength

Back Squat
6 sets x 3 reps

Note

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.

Workout

“EMOMDAY”

Every Minute on the Minute for 16 min, alternating movements:

a) 100m Farmers Carry
b) 100m Sprint
c) 1 Rope Climb, challenging variation
d) 10 Dumbbell Thrusters

AX: 25#/15#
RX: 50#/35#.
RX+: 65#/45#

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.

Farmers Carry: you should choose a weight that is challenging but that you can complete all 100m unbroken. Should not take you more than 90 seconds. Scale load accordingly.

Thrusters: you should be able to complete all thrusters in 1 challenging set.

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Wednesday 12.26.18

Warm-Up

A) 3 Rounds:

10m High Knees
10m But Kickers
10m Lunges
100m Run

B) 3 Rounds:

15 Ring Rows
15 Wall Balls, 14#/10#
100m Row

Strength

Paused Front Squats

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Do not relax into the bottom of the squat, but maintain tension throughout the complete range of motion. (compare to 12/18)

Workout

Every 8 min x 3 rounds:

200m Run
20 Back Squat*, 75#/55#
20 Burpees
200m Row

AX: Air Squat

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!

Squats/Burpees/Run/Row: You should be able to complete each set in no more than 90 seconds. Scale load accordingly.

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Wednesday 12.26.18

Warm-Up

A) 3 Rounds:

10m High Knees
10m But Kickers
10m Lunges
100m Run

B) 3 Rounds:

15 Ring Rows
15 Wall Balls, 14#/10#
100m Row

Strength

Paused Front Squats

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Do not relax into the bottom of the squat, but maintain tension throughout the complete range of motion. (compare to 12/18)

Workout

15 Minute AMRAP:

Every 8 min x 3 rounds:

200m Run
20 Back Squat*, 75#/55#
20 Burpees
200m Row

AX: Air Squat

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!

Squats/Burpees/Run/Row: You should be able to complete each set in no more than 90 seconds. Scale load accordingly.

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Saturday 12.08.18

Warm-Up

A) 30-24-18-12:

Russian Kettlebell Swings
Sit-Ups
Ring Rows

B) 3 Rounds:

1min Calorie Bike at 7/10 effort
30 sec Air Squats
30 sec Rest

Strength

Back Squat

1 set x 8 reps

Objective” this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for one count in the bottom of the squat before performing the next repetition.

Strength Tip

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

For Total Reps:

3 min Row for Calories
20 sec transition
3 min Rope Climbs, 15′ Ascent
30 sec transition
3 min Dumbbell Lunges, 35#/25#
30 sec transition
2 min Row for Calories
30 sec transition
2 min Rope Climbs, 15′ Ascent
30 sec transition
2 min Dumbbell Lunges
30 sec transition
1 min Row for Calories
30 sec transition
1 min Rope Climbs, 15′ Ascent
30 sec transition
1 min Dumbbell Lunges

Workout Tip

Rope Climb: athletes may scale to pull-ups, if a rope is unavailable.

Lunges: athletes should choose a weight that they can perform a minimum of 10 repetitions every time the dumbbells are picked up!

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Wednesday 12.05.18

Warm-Up

A) 1 round:

300m Row

– Rest 30 seconds

200m Row

– Rest 30 seconds

100m Row

B) Every Minute for 4 minutes, with an empty bar:

5 Front Squats
5 Strict Press
5 Thrusters

Strength

Squat Clean

3 sets x 2 reps @82% of the top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 82lbs for their 2s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 2 repetitions and 3 sets.

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

2 Rounds for Time:

15 Back Squats, 155#/105#
12 Ring Muscle-Ups*
90 Double- Unders

AX: 115#/75#
RX: As is
RX+:185#/135#

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.

Back Squats: athletes should choose a load that they can complete in 3 sets or less.

Ring Muscle-Ups: athletes should be able to complete all reps in 4 sets or less. Scale repetitions as needed.

Double-Unders: athletes should be able to complete all repetitions in 90 seconds or less, scale as needed.

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Saturday 12.08.18

Warm-Up

A) 30-24-18-12:

Russian Kettlebell Swings
Sit-Ups
Ring Rows

B) 3 Rounds:

1min Calorie Bike at 7/10 effort
30 sec Air Squats
30 sec Rest

Strength

Back Squat

1 set x 8 reps

Objective” this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for one count in the bottom of the squat before performing the next repetition.

Strength Tip

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

For Total Reps:

3 min Row for Calories
20 sec transition
3 min Rope Climbs, 15′ Ascent
30 sec transition
3 min Dumbbell Lunges, 35#/25#
30 sec transition
2 min Row for Calories
30 sec transition
2 min Rope Climbs, 15′ Ascent
30 sec transition
2 min Dumbbell Lunges
30 sec transition
1 min Row for Calories
30 sec transition
1 min Rope Climbs, 15′ Ascent
30 sec transition
1 min Dumbbell Lunges

Workout Tip

Rope Climb: athletes may scale to pull-ups, if a rope is unavailable.

Lunges: athletes should choose a weight that they can perform a minimum of 10 repetitions every time the dumbbells are picked up!

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Wednesday 12.05.18

Warm-Up

A) 1 round:

300m Row

– Rest 30 seconds

200m Row

– Rest 30 seconds

100m Row

B) Every Minute for 4 minutes, with an empty bar:

5 Front Squats
5 Strict Press
5 Thrusters

Strength

Squat Clean

3 sets x 2 reps @82% of the top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 82lbs for their 2s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 2 repetitions and 3 sets.

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

2 Rounds for Time:

15 Back Squats, 155#/105#
12 Ring Muscle-Ups*
90 Double- Unders

AX: 115#/75#
RX: As is
RX+:185#/135#

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.

Back Squats: athletes should choose a load that they can complete in 3 sets or less.

Ring Muscle-Ups: athletes should be able to complete all reps in 4 sets or less. Scale repetitions as needed.

Double-Unders: athletes should be able to complete all repetitions in 90 seconds or less, scale as needed.

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Friday 11.30.18

Warm-Up

A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
20 Air Squats

B) 3 Rounds:

1 min Calorie Bike at a 7/10 effort.
8 Back Squats, with an empty bar

Strength

Back Squat

3 sets x 8 reps
4 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/19)

Strength Tip

Back Squats: 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:

For Time:

400m Run
20 Toes-to-Bar
400m Row
20 Front Squats, 135#/95#
200m Run
10 Toes-to-Bar
200m Run
10 Front Squats 135#/95#

Workout Tip

Run/Row: athletes should not take more than 2:30 seconds on these stations. Scale distance as needed.

Toes to Bar: scale to knee raises or knees to elbows if needed.

Front Squats: athletes should complete each round of front squats in 4 sets or less. Scale load as needed.

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Friday 11.30.18

Warm-Up

A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
20 Air Squats

B) 3 Rounds:

1 min Calorie Bike at a 7/10 effort.
8 Back Squats, with an empty bar

Strength

Back Squat

3 sets x 8 reps
4 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/19)

Strength Tip

Back Squats: 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:

For Time:

400m Run
20 Toes-to-Bar
400m Row
20 Front Squats, 135#/95#
200m Run
10 Toes-to-Bar
200m Run
10 Front Squats 135#/95#

Workout Tip

Run/Row: athletes should not take more than 2:30 seconds on these stations. Scale distance as needed.

Toes to Bar: scale to knee raises or knees to elbows if needed.

Front Squats: athletes should complete each round of front squats in 4 sets or less. Scale load as needed.

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Monday 11.19.18

Warm-Up

A) 4 Rounds of:

20 sec Plank Hold
5 Strict Pull-Up
5 Jumping Squat
5 Knee-to-Elbow

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
12 Sit-Ups

Strength

Back Squat

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight. (Compare to 11/13)

Strength Tip

Back Squats: 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

“EMOMDAY”

Every 2 Minutes Alternate Stations for 3 Complete Rounds:

Station 1:

10 Calorie on the Bike
10 Burpees

Station 2:

10 Calorie Bike
12 Toes to Bar

Station 3:

10 Calorie Bike
14 Wall Balls, 20#/14#

Station 4:

10 Calorie Bike
16 Ball Slams, 40#/25#

Workout Tip

In each station, athletes should have 30 seconds of rest/transition time. Scale the number of repetitions/ load as needed in each section.

Each station should be performed 3 times each. Station 1>Station 2>Station 3> Station 4> Station 1, etc.

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