Trifecta Trifecta

Posts Tagged ‘Bar Muscle Up’

Wednesday 10.16.19

Warm-Up

15m High Knees
15 Ball Slams
15m Butt Kickers
15 Ball Slams
15m Walking Lunges
15 Sit-Ups

Cardio

800m Run
Rest 5 Minutes
800m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:

20 Hammer Curls
20 Russian Swings, heavy
20 GHD Sit-Ups

Workout

0:00-5:00
800m Row

5:00-10:00
40 Burpees

10:00-15:00
10 Bar Muscle-Ups
10 Chest-to-Bar
10 Pull-Ups
10 Ring Rows

Workout Tip

Each section should have a min of 1-minute rest in between stations. Scale repetitions as needed.

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Wednesday 10.16.19

Warm-Up

15m High Knees
15 Ball Slams
15m Butt Kickers
15 Ball Slams
15m Walking Lunges
15 Sit-Ups

Cardio

800m Run
Rest 5 Minutes
800m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:

20 Hammer Curls
20 Russian Swings, heavy
20 GHD Sit-Ups

Workout

0:00-5:00
800m Row

5:00-10:00
40 Burpees

10:00-15:00
10 Bar Muscle-Ups
10 Chest-to-Bar
10 Pull-Ups
10 Ring Rows

Workout Tip

Each section should have a min of 1-minute rest in between stations. Scale repetitions as needed.

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Saturday 09.07.19

Warm-Up

A) 1 Round:

200m Run
20 Air Squats
20 Sit-Ups
200m Run

B) 2 Rounds:

12 Dumbbell Deadlifts
6 Dumbbell Front Squats
3 Dumbbell Hang Cleans
1 Minute rest

Strength

Hang Power Clean, From Ground

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9
Then 3 set at 85% of [email protected]

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 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Power Clean from Floor: grab the bar in your clean grip. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

For Time:
6 Bar Muscle-Ups
12 Squat Cleans
400m Run
4 Bar Muscle-Ups
8 Squat Cleans
400m Run
2 Bar Muscle-Ups
4 Squat Cleans
400m Run

Workout Tip

Bar Muscle Ups: scale to 2x Chest to Bar Pull-Ups if bar Muscle-Ups are challenging. Each station of bar Muscle-Ups should not be broken up in more than 3 sets each round.

Squat Cleans: this load should be moderate. You should be able to complete each round in 2 minutes or less for the first round, 90 seconds the second round, and 1 minute the third round.

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Saturday 09.07.19

Warm-Up

A) 1 Round:

200m Run
20 Air Squats
20 Sit-Ups
200m Run

B) 2 Rounds:

12 Dumbbell Deadlifts
6 Dumbbell Front Squats
3 Dumbbell Hang Cleans
1 Minute rest

Strength

Hang Power Clean, From Ground

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9
Then 3 set at 85% of [email protected]

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 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Power Clean from Floor: grab the bar in your clean grip. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

For Time:
6 Bar Muscle-Ups
12 Squat Cleans
400m Run
4 Bar Muscle-Ups
8 Squat Cleans
400m Run
2 Bar Muscle-Ups
4 Squat Cleans
400m Run

Workout Tip

Bar Muscle Ups: scale to 2x Chest to Bar Pull-Ups if bar Muscle-Ups are challenging. Each station of bar Muscle-Ups should not be broken up in more than 3 sets each round.

Squat Cleans: this load should be moderate. You should be able to complete each round in 2 minutes or less for the first round, 90 seconds the second round, and 1 minute the third round.

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Thursday 08.15.19

Warm-Up

A) 1 Round:

200m Run
100m Row
20 Wall balls
100m Row
200m Run

B) 2 Rounds of:

5 Deadlifts, with a snatch grip and with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar.

Strength

Hang Power Snatch Above Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8

Then 1 set at 90% of [email protected]

Strength Tip

Here 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 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 90% of that weight and complete an additional set of 3 repetitions.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

4 Rounds:

16 Dumbbell Snatches, 50#/35#
8 Bar Muscle-Ups
400m Run

Workout Tip

DB Snatches: you should choose a weight that you can complete all repetitions in 90 seconds or less. Scale as needed.

Bar Muscle-Up: You may scale in the following order from most difficult: 8 Strict Pull-Ups, 8 Chest to Bar Pull-Ups, 16 Ring Rows

Run: you should be able to complete each 400m run in 2 minutes or less. Scale as needed.

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Thursday 08.15.19

Warm-Up

A) 1 Round:

200m Run
100m Row
20 Wall balls
100m Row
200m Run

B) 2 Rounds of:

5 Deadlifts, with a snatch grip and with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar.

Strength

Hang Power Snatch Above Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8

Then 1 set at 90% of [email protected]

Strength Tip

Here 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 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 90% of that weight and complete an additional set of 3 repetitions.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

4 Rounds:

16 Dumbbell Snatches, 50#/35#
8 Bar Muscle-Ups
400m Run

Workout Tip

DB Snatches: you should choose a weight that you can complete all repetitions in 90 seconds or less. Scale as needed.

Bar Muscle-Up: You may scale in the following order from most difficult: 8 Strict Pull-Ups, 8 Chest to Bar Pull-Ups, 16 Ring Rows

Run: you should be able to complete each 400m run in 2 minutes or less. Scale as needed.

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Monday 07.29.19

Warm-Up

A) 2 Rounds of:

12 Step-Ups
12 Ring Rows
12 Dumbbell Snatches
1 Minute Row

B) 3 Rounds of:

15 Russian Swings
10 Ball Slams
5 Romanian Deadlifts, with an empty bar

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE9X1
-90% of [email protected] for 2 sets x 5 reps

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Then multiply 90% of your [email protected] for 2 more sets of 5 repetitions.

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

EMOMx18 minutes, alternating:

Minute 1: 12 Box Jumps, 24″/20″

Minute 2: 12 Kettlebell Snatch, left arm, 24kg/16kg

Minute 3: 12 Chest-to-Bar Pull-Ups

Minute 4: 12 Kettlebell Snatch, right arm, 24kg/16kg

RX+:

a) 12 Box Jumps, 30”/24”
c) 2-4 Bar Muscle Ups.\

RX: As is.

AX:
b) Dumbbell Snatches 35#/25#
c) 12 Kipping Pull-Ups
d) Dumbbell Snatches 35#/25#

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.

You should be able to complete all stations with at least 15 seconds of rest.

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Monday 07.29.19

Warm-Up

A) 2 Rounds of:

12 Step-Ups
12 Ring Rows
12 Dumbbell Snatches
1 Minute Row

B) 3 Rounds of:

15 Russian Swings
10 Ball Slams
5 Romanian Deadlifts, with an empty bar

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE9X1
-90% of [email protected] for 2 sets x 5 reps

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Then multiply 90% of your [email protected] for 2 more sets of 5 repetitions.

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

EMOMx18 minutes, alternating:

Minute 1: 12 Box Jumps, 24″/20″

Minute 2: 12 Kettlebell Snatch, left arm, 24kg/16kg

Minute 3: 12 Chest-to-Bar Pull-Ups

Minute 4: 12 Kettlebell Snatch, right arm, 24kg/16kg

RX+:

a) 12 Box Jumps, 30”/24”
c) 2-4 Bar Muscle Ups.

RX: As is.

AX:
b) Dumbbell Snatches 35#/25#
c) 12 Kipping Pull-Ups
d) Dumbbell Snatches 35#/25#

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.

You should be able to complete all stations with at least 15 seconds of rest.

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Saturday 07.20.19

Warm-Up

A) EMOMx8 minutes:

Odd: Row
Even: 30-second Bar Hang

B) 2 Rounds:

15 Knee Raises
10 Dumbbell Power Cleans
10 Dumbbell Bent Over Rows
10 Dumbbell Press
10 Walking Lunges

Gymnastic Work

EMOMx12 minutes

Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

For Time:

50 Calorie Row
40 GHD Sit-Ups
30 Power Cleans, 115#/85#
20 Barbell Lunges, 115#/85#
10 Bar Muscle-Ups

Workout Tip

Calorie Row: you should be able to complete the rowing section in 4 minutes or less! Scale as needed.

GHD Sit-Ups: you may scale to toes to bar or knee raises if the equipment is an issue.

Power Clean/Lunges: you should be able to complete the barbell section in 4 minutes or less

Bar Muscle Ups: you should be able to complete this section in 2 minutes or less! Scale repetitions as needed You may scale to Chest-to-Bar Pull-Ups if needed.

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Saturday 07.20.19

Warm-Up

A) EMOMx8 minutes:

Odd: Row
Even: 30-second Bar Hang

B) 2 Rounds:

15 Knee Raises
10 Dumbbell Power Cleans
10 Dumbbell Bent Over Rows
10 Dumbbell Press
10 Walking Lunges

Gymnastic Work

EMOMx12 minutes

Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

For Time:

50 Calorie Row
40 GHD Sit-Ups
30 Power Cleans, 115#/85#
20 Barbell Lunges, 115#/85#
10 Bar Muscle-Ups

Workout Tip

Calorie Row: you should be able to complete the rowing section in 4 minutes or less! Scale as needed.

GHD Sit-Ups: you may scale to toes to bar or knee raises if the equipment is an issue.

Power Clean/Lunges: you should be able to complete the barbell section in 4 minutes or less

Bar Muscle Ups: you should be able to complete this section in 2 minutes or less! Scale repetitions as needed You may scale to Chest-to-Bar Pull-Ups if needed.

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Friday 06.07.19

Warm-Up

A) 2 Rounds:

10 Step-Ups
10 Ring Rows

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Overhead Squats
Rest 30 Seconds
10 Calorie Row
Rest 30 Seconds

Strength

Snatch

2 @ RPE 6
2 @ RPE 7
2 @ RPE 8 x 2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more repetitions.

Workout

Every 4 Minutes x 4 rounds:

12 Calorie Row
9 Power Snatches
6 Overhead Squats
3 Bar Muscle Ups

RX+:95#/65#
RX: 75#/55#

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 movement should be completed in less than 60 seconds each round, scale the load and repetitions as needed to complete all 4 movements with time left to rest each round.

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Friday 06.07.19

Warm-Up

A) 2 Rounds:

10 Step-Ups
10 Ring Rows

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Overhead Squats
Rest 30 Seconds
10 Calorie Row
Rest 30 Seconds

Strength

Snatch

2 @ RPE 6
2 @ RPE 7
2 @ RPE 8 x 2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more repetitions.

Workout

Every 4 Minutes x 4 rounds:

12 Calorie Row
9 Power Snatches
6 Overhead Squats
3 Bar Muscle Ups

RX+:95#/65#
RX: 75#/55#

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 movement should be completed in less than 60 seconds each round, scale the load and repetitions as needed to complete all 4 movements with time left to rest each round.

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