Trifecta Trifecta

Posts Tagged ‘db-power-clean’

Friday 08.16.19

Warm-Up

A) 3 Rounds:

5 Dumbbell Deadlifts
5 Dumbbell Power Cleans
10 Air Squats

B) 1 Round:

200M Run
200M Row
20 Russian Swings

Strength

Deadlift

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

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 8 for 2 sets of 8 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

0-10:00 min:
Build to a heavy Cleans and a Jerk

10:00-15:00 min:
5 Clean and Jerks at 75% of a single rep

15:00-20:00 min:
500M Row!

Workout Tip

Start the workout with a running clock. You have 10 minutes to build to a heavy clean and jerk ( Squat clean and jerk). Once you find that weight, take 75% of that and wait for the clock to reach the 10-minute mark, then in any manner perform 5 clean and jerks. When the clock hits the 15:00 mark, sprint 500Ms!

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Friday 08.16.19

Warm-Up

A) 3 Rounds:

5 Dumbbell Deadlifts
5 Dumbbell Power Cleans
10 Air Squats

B) 1 Round:

200M Run
200M Row
20 Russian Swings

Strength

Deadlift

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

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 8 for 2 sets of 8 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

0-10:00 min:
Build to a heavy Cleans and a Jerk

10:00-15:00 min:
5 Clean and Jerks at 75% of a single rep

15:00-20:00 min:
500M Row!

Workout Tip

Start the workout with a running clock. You have 10 minutes to build to a heavy clean and jerk ( Squat clean and jerk). Once you find that weight, take 75% of that and wait for the clock to reach the 10-minute mark, then in any manner perform 5 clean and jerks. When the clock hits the 15:00 mark, sprint 500Ms!

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Wednesday 08.07.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For Quality not for time:

15-12-9 reps of:
Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:
Toes-to-Bar

Strength

Hang Power Clean Above Knees

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

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 4 repetitions with every weight jump.

Deadlift the bar, 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 the above, the knee 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

12 Minute AMRAP:

10 Bar Dips
20 Dumbbell Snatches, 50#/35#
50 Double-Unders

Workout Tip

Bar Dips: you should be able to complete all repetitions in 2 sets or less, scale as needed.

Double-Unders: this station should not take you more than 90 seconds to complete. Scale as needed.

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Wednesday 08.07.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For Quality not for time:

15-12-9 reps of:
Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:
Toes-to-Bar

Strength

Hang Power Clean Above Knees

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

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 4 repetitions with every weight jump.

Deadlift the bar, 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 the above, the knee 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

12 Minute AMRAP:

10 Bar Dips
20 Dumbbell Snatches, 50#/35#
50 Double-Unders

Workout Tip

Bar Dips: you should be able to complete all repetitions in 2 sets or less, scale as needed.

Double-Unders: this station should not take you more than 90 seconds to complete. Scale as needed.

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Wednesday 07.24.19

Warm-Up

A) 15 Calorie Row:

15m Butt Kickers
15m Bear crawl
15m Butt Kickers
15 Calorie Row

B) 3 Rounds:

5 Dumbbell Power Cleans
10 Sit-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
-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

10 Rounds For Time:

200m Run
8 Dumbbell Snatches, 53#/35#
4 Toes-to-Bar

RX: as is
AX: 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.

DB: You should choose a dumbbell weight that you can complete all the repetitions in 1 set. Scale as needed.

Toes to bar: Scale to knee raises if needed. You should complete each round of toes to bar in 1 unbroken set.

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Wednesday 07.24.19

Warm-Up

A) 15 Calorie Row:

15m Butt Kickers
15m Bear crawl
15m Butt Kickers
15 Calorie Row

B) 3 Rounds:

5 Dumbbell Power Cleans
10 Sit-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
-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

10 Rounds For Time:

200m Run
8 Dumbbell Snatches, 53#/35#
4 Toes-to-Bar

RX: as is
AX: 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.

DB: You should choose a dumbbell weight that you can complete all the repetitions in 1 set. Scale as needed.

Toes to bar: Scale to knee raises if needed. You should complete each round of toes to bar in 1 unbroken set.

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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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Monday 07.08.19

Warm-Up

A)
200m Run
10 Dumbbell Power Cleans
10 Dumbbell Step-Ups
10 Wall Balls

B) 2 Rounds with an empty a bar:

5 Muscle Snatches
5 Overhead Squats
20 Double-Unders

Strength

1 Power Snatch + 1 Overhead Snatch

1 set @ RPE6
1 set @ RPE7
1 set @ RPE8x2

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: 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 perform 1 overhead squat.

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

“EMOMDAY”

Every 3 Minutes x 4 rounds:

40 Double-Unders
200m Run
10 Power Snatches, 95#/65#

AX: 75#/55#. Singles
RX: As is
RX+: 115#/75#

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.

Double-Unders: complete all 40 double-unders in 60 seconds or less! Scale repetitions as needed.

Run: this station should take you 60 seconds or less.

Snatches: complete all snatches in 30 seconds or less.

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Monday 07.08.19

Warm-Up

A)
200m Run
10 Dumbbell Power Cleans
10 Dumbbell Step-Ups
10 Wall Balls

B) 2 Rounds with an empty a bar:

5 Muscle Snatches
5 Overhead Squats
20 Double-Unders

Strength

1 Power Snatch + 1 Overhead Snatch

1 set @ RPE6
1 set @ RPE7
1 set @ RPE8x2

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: 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 perform 1 overhead squat.

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

“EMOMDAY”

Every 3 Minutes x 4 rounds:

40 Double-Unders
200m Run
10 Power Snatches, 95#/65#

AX: 75#/55#. Singles
RX: As is
RX+: 115#/75#

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.

Double-Unders: complete all 40 double-unders in 60 seconds or less! Scale repetitions as needed.

Run: this station should take you 60 seconds or less.

Snatches: complete all snatches in 30 seconds or less.

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Wednesday 07.03.19

Warm-Up

A) 2 Rounds:

4 Windmills, each side
8 Dumbbell Power Cleans
12 Ball Slams

B) 3 Rounds, with an empty barbell:

1 Power Clean
1 Press
2 Push Press
2 Split Jerk
20 Seconds Rest

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk
(1 + 1 + 1) = 1 Set

1 set @RPE6
2 sets @ RPE7

Strength Tip

Objective: build to an RPE of 7 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: if your 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 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 front rack position with the hip crease of above parallel.

Push Press: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

Workout

“Alternate Station A and Station B Every 3 Minutes x 6 rounds:

Station A

10 Touch-and-Go Deadlifts, 185#/135#
10 Toes-To-Bar
50 Double-Unders

Station B

400m Run

AX: 135#/95#
RX: As is
RX+: 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.

You should have over a minute of rest for each station, scale repetitions as needed.

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Sunday 06.30.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
200m Run

B) 3 Rounds:

5 Dumbbell Deadlifts
5 Dumbbell Power Cleans
10 Ball Slams
10 Ring Rows

Workout

With a Partner complete the following:

800m Run

12 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Then,

400M Run

6 Rounds:
5 Power Cleans, 135#/95#
10 Shoulder to Overhead, 135#/95#
15 Calorie Row

AX: 95#/65#.
RX: As is
RX+: 155#/105#.

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.

Barbell Movements: you should be able to complete the barbell movement in unbroken sets.

Athletes may break up all movements anyway they would like.

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