Trifecta Trifecta

Posts Tagged ‘Back Squat’

Tuesday 02.18.20

Warm-Up

A) 2 Rounds:

10m High Knees
10m Lunges
10m Butt Kickers
10m Bear Crawl

B) 2 Rounds:

10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball slams

Strength

3 Second Pause Back Squat:

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 5 repetitions in the Back Squat. The pause will be for a 3 count at the bottom of the squat.

Workout

For Time:
800m Run
30 Weighted Lunges, 50#/35#
15 Chest-to-Bar Pull-Ups
400m Run
30 Weighted Lunges, 50#/35#
15 Chest-to-Bar Pull-Ups
200m Run
30 Weighted Lunges, 50#/35#
15 Chest-to-Bar Pull-Ups

AX: 35#/25#
RX: as is

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.

Each set of lunges should be completed in sets of 10 or more, scale as needed. Scale pull-ups to sets of 3 for each round of 15, scale to kipping or ring rows if needed.

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Tuesday 02.18.20

Warm-Up

A) 2 Rounds:

10m High Knees
10m Lunges
10m Butt Kickers
10m Bear Crawl

B) 2 Rounds:

10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball slams

Strength

3 Second Pause Back Squat:

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 5 repetitions in the Back Squat. The pause will be for a 3 count at the bottom of the squat.

Workout

For Time:
800m Run
30 Weighted Lunges, 50#/35#
15 Chest-to-Bar Pull-Ups
400m Run
30 Weighted Lunges, 50#/35#
15 Chest-to-Bar Pull-Ups
200m Run
30 Weighted Lunges, 50#/35#
15 Chest-to-Bar Pull-Ups

AX: 35#/25#
RX: as is

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.

Each set of lunges should be completed in sets of 10 or more, scale as needed. Scale pull-ups to sets of 3 for each round of 15, scale to kipping or ring rows if needed.

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Tuesday 02.18.20

Warm-Up

A) 2 Rounds:

10m High Knees
10m Lunges
10m Butt Kickers
10m Bear Crawl

B) 2 Rounds:

10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball slams

Strength

3 Second Pause Back Squat:

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 5 repetitions in the Back Squat. The pause will be for a 3 count at the bottom of the squat.

Workout

For Time:
800m Run
30 Weighted Lunges, 50#/35#
15 Chest-to-Bar Pull-Ups
400m Run
30 Weighted Lunges, 50#/35#
15 Chest-to-Bar Pull-Ups
200m Run
30 Weighted Lunges, 50#/35#
15 Chest-to-Bar Pull-Ups

AX: 35#/25#
RX: as is

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.

Each set of lunges should be completed in sets of 10 or more, scale as needed. Scale pull-ups to sets of 3 for each round of 15, scale to kipping or ring rows if needed.

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Friday 01.03.20

Warm-Up

A) 2 rounds:

10m Butt Kicker
10m Lunges
10m High Knee
10m Lunges
10 Push-Ups

B) 2 Rounds:

10 Empty bar Back Squats
200m Run

Strength

Back Squat

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Objective: build to an RPE of 9 for 2 repetitions in the Back squat.

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.

Workout

16-14-12-10-8 For Time:

Ring Dips
One-legged Squat
200m Run After Every Round

RX: as is

Workout Tip

Dips: each round should be completed in 3 sets or less. Scale repetitions as needed.
One-legged squats: scale to walking lunges if needed, or set up a small box and squat down to a low box with one leg.

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Friday 01.03.20

Warm-Up

A) 2 rounds:

10m Butt Kicker
10m Lunges
10m High Knee
10m Lunges
10 Push-Ups

B) 2 Rounds:

10 Empty bar Back Squats
200m Run

Strength

Back Squat

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Objective: build to an RPE of 9 for 2 repetitions in the Back squat.

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.

Workout

16-14-12-10-8 For Time:

Ring Dips
One-legged Squat
200m Run After Every Round

RX: as is

Workout Tip

Dips: each round should be completed in 3 sets or less. Scale repetitions as needed.
One-legged squats: scale to walking lunges if needed, or set up a small box and squat down to a low box with one leg.

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Wednesday 12.25.19

Warm-Up

A) 1 round:

500m Row at RPE 6

Then, 4 rounds of:

8 Ring Rows
12 Push-Ups
16 Air Squats

B) 3 rounds with an empty bar:

3 Hang Power Snatch
3 Overhead Squats
3 Hang Power Cleans
3 Front Squats

Workout

12 Days of Christmas

1 Deadlift
2 Hang Power Clean
3 Front Squat
4 Press
5 Back Squat
6 Push Press
7 Thrusters
8 Clean
9 Push Jerk
10 Hand Power Snatch
11 Overhead Squats
12 Burpees

RX+: 135#/95#
AX: 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.

The workout is performed like the song “ 12 Days of Christmas”, 1 rep, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

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Tuesday 12.24.19

Warm-Up

A) 3 Rounds:

200m Run
20 Double-Unders
10 Air Squats

B) 4 Rounds:

10 Empty Bar Back Squats
10 cal Row
10 Push-Ups
5 Chest-to-Bar Pull-Ups
5 Burpees

Strength

Back Squat

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Back Squat, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

4 Rounds For Time:

4 Muscle-Ups
8 Burpees
12 Thrusters 75#/55#

RX+: 95#/60#
AX: 75#/55#. 8 Pull-Ups.
RX: as is

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.

Each set of Muscle-Ups should be completed in 2 sets or less, scale repetitions as needed.
Thrusters: Should be light, and completed in an unbroken set each round!

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Wednesday 12.25.19

Warm-Up

A) 1 round:

500m Row at RPE 6

Then, 4 rounds of:

8 Ring Rows
12 Push-Ups
16 Air Squats

B) 3 rounds with an empty bar:

3 Hang Power Snatch
3 Overhead Squats
3 Hang Power Cleans
3 Front Squats

Workout

12 Days of Christmas

1 Deadlift
2 Hang Power Clean
3 Front Squat
4 Press
5 Back Squat
6 Push Press
7 Thrusters
8 Clean
9 Push Jerk
10 Hand Power Snatch
11 Overhead Squats
12 Burpees

RX+: 135#/95#
AX: 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.

The workout is performed like the song “ 12 Days of Christmas”, 1 rep, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

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Tuesday 12.24.19

Warm-Up

A) 3 Rounds:

200m Run
20 Double-Unders
10 Air Squats

B) 4 Rounds:

10 Empty Bar Back Squats
10 cal Row
10 Push-Ups
5 Chest-to-Bar Pull-Ups
5 Burpees

Strength

Back Squat

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Back Squat, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

4 Rounds For Time:

4 Muscle-Ups
8 Burpees
12 Thrusters 75#/55#

RX+: 95#/60#
AX: 75#/55#. 8 Pull-Ups.
RX: as is

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.

Each set of Muscle-Ups should be completed in 2 sets or less, scale repetitions as needed.
Thrusters: Should be light, and completed in an unbroken set each round!

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Monday 12.16.19

Warm-Up

A)
2 Rounds
10M High Knees
10M Lunges
10M Butt Kickers
10M Bear Crawl

B)
2 Rounds
10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball slams

Strength

Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Back Squat, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

Workout

“EMOMDAY”

Every 2 min x 8 rounds:

A.
200m Run
Then max Handstand Push-Ups

B.
200m Row
Max Dumbbell Walking Lunges, 50#/35#

RX+: 70#/50#
AX: 35#/25#
RX: as is

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.

Handstand Push-Ups: scale movement to strict DB Press if needed, or use this time to work on kipping HSPU

Dumbbell Walking Lunges: Dumbbell movements should be walking, choose a load, you can complete sets of 10 repetitions before putting the dumbbells down.

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Monday 12.16.19

Warm-Up

A)
2 Rounds
10M High Knees
10M Lunges
10M Butt Kickers
10M Bear Crawl

B)
2 Rounds
10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball slams

Strength

Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Back Squat, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

Workout

“EMOMDAY”

Every 2 min x 8 rounds:

A.
200m Run
Then max Handstand Push-Ups

B.
200m Row
Max Dumbbell Walking Lunges, 50#/35#

RX+: 70#/50#
AX: 35#/25#
RX: as is

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.

Handstand Push-Ups: scale movement to strict DB Press if needed, or use this time to work on kipping HSPU

Dumbbell Walking Lunges: Dumbbell movements should be walking, choose a load, you can complete sets of 10 repetitions before putting the dumbbells down.

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Monday 12.16.19

Warm-Up

A)
2 Rounds
10M High Knees
10M Lunges
10M Butt Kickers
10M Bear Crawl

B)
2 Rounds
10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball slams

Strength

Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Back Squat, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

Workout

“EMOMDAY”

Every 2 min x 8 rounds:

A.
200m Run
Then max Handstand Push-Ups

B.
200m Row
Max Dumbbell Walking Lunges, 50#/35#

RX+: 70#/50#
AX: 35#/25#
RX: as is

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.

Handstand Push-Ups: scale movement to strict DB Press if needed, or use this time to work on kipping HSPU

Dumbbell Walking Lunges: Dumbbell movements should be walking, choose a load, you can complete sets of 10 repetitions before putting the dumbbells down.

Continue ReadingNo Comments