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Posts Tagged ‘Back Squat’

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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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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Tuesday 11.13.18

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 30-20-10:

Double-Unders
Sit-Ups

Strength

Back Squat

3 sets x 8 reps
2 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 2 sets at one weight.

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

For Time:

60 Calorie Row
40 Dumbbell Snatches
20 Toes-to-Bar

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#.

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.

Row: athletes should not take more than 6 Minutes on this station (10 calories per minute).

Dumbbell Snatch: alternate every 4 repetitions. Choose the appropriate load to complete 4 repetitions unbroken before switching hands.

Toes to Bar: athletes may scale to knee raises if needed.

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Tuesday 11.13.18

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 30-20-10:

Double-Unders
Sit-Ups

Strength

Back Squat

3 sets x 8 reps
2 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 2 sets at one weight.

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

For Time:

60 Calorie Row
40 Dumbbell Snatches
20 Toes-to-Bar

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#.

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.

Row: athletes should not take more than 6 Minutes on this station (10 calories per minute).

Dumbbell Snatch: alternate every 4 repetitions. Choose the appropriate load to complete 4 repetitions unbroken before switching hands.

Toes to Bar: athletes may scale to knee raises if needed.

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Thursday 11.08.18

Warm-Up

A) Every 3 Minutes for 12 minutes:

200m Run
15 Knees-to-Elbows
10 High Box Step-Ups, 30”/24” (5 each leg)

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
24 Double-Unders

Strength

Back Squat

3 sets x 8 reps
1 set x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Only complete one set.

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

For Time:

30 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups
20 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups
10 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups

AX: Push Ups – 75#/55#
RX: Handstand Push Up. 115#/75#
RX+: 135#/95#. Strict Handstand Push Ups.

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.

Row: athletes should not take more than 3 Minutes for the round of 30 calories. 2 minutes for the round of 20 calories and 1 minute for the round of 10 calories. Scale repetitions as needed.

Handstand Push-Ups: pick appropriate level.

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Wednesday 10.31.18

Warm-Up

A) 2 Rounds:

200m Row
10 High Box Step-Ups

B) 15-12-9-6:

Wall Balls

30-24-18-12

Sit-Ups

Strength

Back Squat

3 sets x 5 reps
1 set x 5 reps

Objective: build in repetitions of five until a challenging five rep is attained. Only complete one set.

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

Every 4 Minute for 4 rounds:

400m Run
20 Wall Balls, 20#/14#
10 Strict Chin-Ups

Workout Tip

Run: run should not take more than 2:30 minutes to complete each round. Scale distance as needed.

Wall Balls: should be completed in 2 sets or less.

Strict Chin Ups: scale repetitions to have at least 30 seconds of rest each round. If unable to perform strict chin-ups, scale to strict 10 ring rows!

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Thursday 11.08.18

Warm-Up

A) Every 3 Minutes for 12 minutes:

200m Run
15 Knees-to-Elbows
10 High Box Step-Ups, 30”/24” (5 each leg)

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
24 Double-Unders

Strength

Back Squat

3 sets x 8 reps
1 set x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Only complete one set.

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

For Time:

30 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups
20 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups
10 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups

AX: Push Ups – 75#/55#
RX: Handstand Push Up. 115#/75#
RX+: 135#/95#. Strict Handstand Push Ups.

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.

Row: athletes should not take more than 3 Minutes for the round of 30 calories. 2 minutes for the round of 20 calories and 1 minute for the round of 10 calories. Scale repetitions as needed.

Handstand Push-Ups: pick appropriate level.

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Saturday 10.27.18

Warm-Up

A) Every 3 Minutes for 4 rounds:

200m Run
15 Knees-to-Elbows
10 High Box Step Ups, 30”/24”
(5 each leg)

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
24 Double-Unders

Strength

Back Squat
5 sets x 3 reps
3 sets x 3 reps at 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

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

3 Rounds for Time:

20 Pistols
400m Run

Workout Tip

Pistols: scale to High step ups or lunges if unable to perform pistols.

Run: run should not take more than 2:30 minutes to complete each round. Scale distance as needed.

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Wednesday 10.31.18

Warm-Up

A) 2 Rounds:

200m Row
10 High Box Step-Ups

B) 15-12-9-6:

Wall Balls

30-24-18-12

Sit-Ups

Strength

Back Squat

3 sets x 5 reps
1 set x 5 reps

Objective: build in repetitions of five until a challenging five rep is attained. Only complete one set.

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

Every 4 Minute for 4 rounds:

400m Run
20 Wall Balls, 20#/14#
10 Strict Chin-Ups

Workout Tip

Run: run should not take more than 2:30 minutes to complete each round. Scale distance as needed.

Wall Balls: should be completed in 2 sets or less.

Strict Chin Ups: scale repetitions to have at least 30 seconds of rest each round. If unable to perform strict chin-ups, scale to strict 10 ring rows!

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Saturday 10.27.18

Warm-Up

A) Every 3 Minutes for 4 rounds:

200m Run
15 Knees-to-Elbows
10 High Box Step Ups, 30”/24”
(5 each leg)

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
24 Double-Unders

Strength

Back Squat
5 sets x 3 reps
3 sets x 3 reps at 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

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

3 Rounds for Time:

20 Pistols
400m Run

Workout Tip

Pistols: scale to High step ups or lunges if unable to perform pistols.

Run: run should not take more than 2:30 minutes to complete each round. Scale distance as needed.

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Friday 10.19.18

Warm-Up

A) 3 rounds:

10 Calorie Assault Bike
10 Walking Lunges
10 Calorie Row
Rest 30 sec

B) 3 Rounds:

15 Slow Air Squats
10 Dumbbell Press, 25#/15#
5 Toes-to-Bar

Strength

Back Squat

5 sets x 3 reps
3 sets x 3 reps at 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

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

For Time:

200m Run
5 Squat Cleans
5 Thrusters
200m Run
10 Squat Cleans
10 Thrusters
200m Run
5 Squat Cleans
5 Thrusters
200m Run

AX: 95#/65#
RX: 115#/75#
RX+: 135#/95#

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.

Squat Cleans/Thrusters: load should be moderate to challenging. Athletes should be able to complete squat cleans and thrusters in quick singles or small sets.

Continue ReadingNo Comments

Friday 10.19.18

Warm-Up

A) 3 rounds:

10 Calorie Assault Bike
10 Walking Lunges
10 Calorie Row
Rest 30 sec

B) 3 Rounds:

15 Slow Air Squats
10 Dumbbell Press, 25#/15#
5 Toes-to-Bar

Strength

Back Squat

5 sets x 3 reps
3 sets x 3 reps at 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

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

For Time:

200m Run
5 Squat Cleans
5 Thrusters
200m Run
10 Squat Cleans
10 Thrusters
200m Run
5 Squat Cleans
5 Thrusters
200m Run

AX: 95#/65#
RX: 115#/75#
RX+: 135#/95#

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.

Squat Cleans/Thrusters: load should be moderate to challenging. Athletes should be able to complete squat cleans and thrusters in quick singles or small sets.

Continue ReadingNo Comments