Trifecta Trifecta

Posts Tagged ‘Bench Press’

Saturday 02.09.19

Warm-Up

A) 12-9-6:

Windmill, with a light kettlebell
Wall Balls, 10#/8#

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

Power Cleans, Unbroken
2 sets x 4 reps

Objective: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

For Time:

40-40-40-40
Double-Unders

20-15-10-5
Bench Press

RX+:135#/95#
RX: 95#/65#
AX: 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.

Bench Press: should be completed in 4 sets or less each round. Scale load as needed.

Double-Unders: you should complete the double-unders in 60 or less, scale as needed.

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Saturday 02.09.19

Warm-Up

A) 12-9-6:

Windmill, with a light kettlebell
Wall Balls, 10#/8#

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

Power Cleans, Unbroken
2 sets x 4 reps

Objective: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

For Time:

40-40-40-40
Double-Unders

20-15-10-5
Bench Press

RX+:135#/95#
RX: 95#/65#
AX: 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.

Bench Press: should be completed in 4 sets or less each round. Scale load as needed.

Double-Unders: you should complete the double-unders in 60 or less, scale as needed.

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Wednesday 01.16.19

Warm-Up

A) 4 Rounds:

10 Step-Ups, 24”/24”
5 Push-Ups

B) 3 Rounds of:

10 Walking lunges
10 Dumbbell Press
10 Ring Rows

Strength

2 sets:

1 Push Press
1 Split Jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

8 Minute AMRAP:

8 Bench Press, 135#95#
8 Chest-to-Bar Pull-Ups
8 Box Jumps, 24”/20”

– Rest 2 Minutes

4 Minute AMRAP:

8 Bench Press, 135#95#
8 Chest 2 Bar Pull Ups
8 Box Jumps, 24”/20”

RX+:155#/105#
RX: 135#/95#
AX: 95#/66#

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.

Bench Press: you should choose a weight that you can complete your sets of 8 in 2 sets or less. Scale the load as needed

Pull Ups: if pull-ups are challenging for you, scale the reps down so you can complete each set in 2 sets or less. Scale to pull-ups or ring rows.

Box Jumps: Each round of jumps should not take you more than 40 seconds to complete.

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Wednesday 01.16.19

Warm-Up

A) 4 Rounds:

10 Step-Ups, 24”/24”
5 Push-Ups

B) 3 Rounds of:

10 Walking lunges
10 Dumbbell Press
10 Ring Rows

Strength

2 sets:

1 Push Press
1 Split Jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

8 Minute AMRAP:

8 Bench Press, 135#95#
8 Chest-to-Bar Pull-Ups
8 Box Jumps, 24”/20”

– Rest 2 Minutes

4 Minute AMRAP:

8 Bench Press, 135#95#
8 Chest 2 Bar Pull Ups
8 Box Jumps, 24”/20”

RX+:155#/105#
RX: 135#/95#
AX: 95#/66#

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.

Bench Press: you should choose a weight that you can complete your sets of 8 in 2 sets or less. Scale the load as needed

Pull Ups: if pull-ups are challenging for you, scale the reps down so you can complete each set in 2 sets or less. Scale to pull-ups or ring rows.

Box Jumps: Each round of jumps should not take you more than 40 seconds to complete.

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Wednesday 01.02.19

Warm-Up

A) 5 min EMOM (every minute on the minute):

10 Wall Ball, 20lb/14lb
5 Walking Lunges

B) Every 3 Minutes for 3 rounds:

With an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

4 sets:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts.

(Compare to 12/25)

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: your weight is in the middle of the foot, and back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

Every 4 Minutes x 3 rounds:

30 Cal Row
20 Power Snatches, 75#/55lbs
10 Bench Press, 135#/95#

Workout Tip

Row: you should not take more than 90 seconds on the row station. Scale calories as needed.

Power Snatch: you should not take more than 75 seconds to complete this station.

Bench Press: you should not need to break up the bench in more than 2 sets.

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Wednesday 01.02.19

Warm-Up

A) 5 min EMOM (every minute on the minute):

10 Wall Ball, 20lb/14lb
5 Walking Lunges

B) Every 3 Minutes for 3 rounds:

With an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

4 sets:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts.

(Compare to 12/25)

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: your weight is in the middle of the foot, and back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

Every 4 Minutes x 3 rounds:

30 Cal Row
20 Power Snatches, 75#/55lbs
10 Bench Press, 135#/95#

Workout Tip

Row: you should not take more than 90 seconds on the row station. Scale calories as needed.

Power Snatch: you should not take more than 75 seconds to complete this station.

Bench Press: you should not need to break up the bench in more than 2 sets.

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Friday 12.14.18

Warm-Up

A) 2 Rounds:

10m High Knees
5 Push-Ups
10M Butt Kickers
5 Push-Ups
10m Bear Crawl

B) EMOM x 8 minues

Odd minutes: 5 calorie Row + 10 Air Squats
Even minutes: 30 seconds Plank, in push up position

Strength

Push Press

3 sets x 10 reps
2 sets x 10 reps

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Dip slightly, then aggressively push with your legs, as your legs extend, push the bar over your head.

Workout

Capacity

For Time:

8 Bench Press*
16 Calorie Row
8 Bench Press
24 Calorie Row
8 Bench Press
32 Calorie Row
8 Bench Press
40 Calorie Row

AX: 95#/65#
RX: 135#/95#
RX+: 185#/125#

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.

Bench Press: athletes should choose a weight they can complete in 2 sets or less.

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Friday 12.14.18

Warm-Up

A) 2 Rounds:

10m High Knees
5 Push-Ups
10M Butt Kickers
5 Push-Ups
10m Bear Crawl

B) EMOM x 8 minues

Odd minutes: 5 calorie Row + 10 Air Squats
Even minutes: 30 seconds Plank, in push up position

Strength

Push Press

3 sets x 10 reps
2 sets x 10 reps

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Dip slightly, then aggressively push with your legs, as your legs extend, push the bar over your head.

Workout

Capacity

For Time:

8 Bench Press*
16 Calorie Row
8 Bench Press
24 Calorie Row
8 Bench Press
32 Calorie Row
8 Bench Press
40 Calorie Row

AX: 95#/65#
RX: 135#/95#
RX+: 185#/125#

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.

Bench Press: athletes should choose a weight they can complete in 2 sets or less.

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Saturday 12.01.18

Warm-Up

A) 2 Rounds:

200m Jog
10 Shoulder Rolls, with a PVC pipe
10 Close Grip Push-Ups
20 Double-Unders

B)2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
20 Walking Lunges

Strength

Split Jerk

3 sets x 3 reps @ 79% of the top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 79lbs for their 3s

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

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

Capacity:

AMRAP 10 min:

8 Bench Press, 135#/95#
8 Deadlifts, 185#/135#
40 Double-Unders

AX: BP: 95#/65#, DL: 135#/95#
RX: as is
RX+: BP:155#/105#, DL: 225#/155#

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.

Bench Press/Deadlift: athletes should complete each round of bench in 2 sets or less. Scale load as needed.

Double Unders: athletes should complete each round of double-unders in 75 seconds or less!

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Saturday 12.01.18

Warm-Up

A) 2 Rounds:

200m Jog
10 Shoulder Rolls, with a PVC pipe
10 Close Grip Push-Ups
20 Double-Unders

B)2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
20 Walking Lunges

Strength

Split Jerk

3 sets x 3 reps @ 79% of the top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 79lbs for their 3s

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

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

Capacity:

AMRAP 10 min:

8 Bench Press, 135#/95#
8 Deadlifts, 185#/135#
40 Double-Unders

AX: BP: 95#/65#, DL: 135#/95#
RX: as is
RX+: BP:155#/105#, DL: 225#/155#

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.

Bench Press/Deadlift: athletes should complete each round of bench in 2 sets or less. Scale load as needed.

Double Unders: athletes should complete each round of double-unders in 75 seconds or less!

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Monday 11.26.18

Warm-Up

A) 2 Rounds:

200m Run
10m Butt Kicker
10m High Knee
10m Bear Crawl
20 Russian Swings, 53#. 35#

B)60-40-20:

Single-Unders

12-8-4:

Burpees

Strength

Deadlift

4 sets x 8 reps

Objective: build until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/21)

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

Capacity:

For Time:

400m Run

Then,

40-30-20-10:

Wall Ball, 20#/14# to 10′

80-60-40-20:

Double-Unders

Then,

400m Run

Then

20-15-10-5:

Burpee Box Jump, 24″/20″
Bench Press, 135lbs/95lbs

Then,

400m Run

Workout Tip

Run: athletes should not take more than 2 minutes on the 400m run.

Wall Balls: athletes should complete each round of wall balls in sets of 10 repetitions, scale load as needed.

Double-Under: athletes may scale to single-unders for 2x the repetitions as prescribed.

Bench Press: athletes should choose a weight that they can accomplish in sets of 5 repetitions, scale load as needed.

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Monday 11.26.18

Warm-Up

A) 2 Rounds:

200m Run
10m Butt Kicker
10m High Knee
10m Bear Crawl
20 Russian Swings, 53#. 35#

B)60-40-20:

Single-Unders

12-8-4:

Burpees

Strength

Deadlift

4 sets x 8 reps

Objective: build until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/21)

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

Capacity:

For Time:

400m Run

Then,

40-30-20-10:

Wall Ball, 20#/14# to 10′

80-60-40-20:

Double-Unders

Then,

400m Run

Then

20-15-10-5:

Burpee Box Jump, 24″/20″
Bench Press, 135lbs/95lbs

Then,

400m Run

Workout Tip

Run: athletes should not take more than 2 minutes on the 400m run.

Wall Balls: athletes should complete each round of wall balls in sets of 10 repetitions, scale load as needed.

Double-Under: athletes may scale to single-unders for 2x the repetitions as prescribed.

Bench Press: athletes should choose a weight that they can accomplish in sets of 5 repetitions, scale load as needed.

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