Trifecta Trifecta

Posts Tagged ‘db-power-clean’

Friday 02.14.20

Warm-Up

A) 1 round:

400m Run
10 Push-Ups
10 Air Squats
10 Sit-Ups

B) 3 Rounds:

10 Overhead Squats, with an empty bar
10 Overhead Lunges
10 Strict Press, with an empty bar

Strength

Overhead Squat

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

Objective: build to an RPE of 9 for 4 repetitions in the Overhead Squat for 1 set.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

16 Minute Clock:

800m Run
Then, AMRAP:
8 Dumbbell Power Cleans, 50#/35#
8 Dumbbell Lunges, 50#/35#
8 GHD Sit-Ups
8 Calorie Bike

RX: As is.
AX: 35#/25#. Sit-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.

After the 800m run, whatever is remained of the 16-minute window, perform as many rounds as possible with the 4 movements. Scale the load, so you can complete each section in unbroken sets.

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Friday 02.14.20

Warm-Up

A) 1 round:

400m Run
10 Push-Ups
10 Air Squats
10 Sit-Ups

B) 3 Rounds:

10 Overhead Squats, with an empty bar
10 Overhead Lunges
10 Strict Press, with an empty bar

Strength

Overhead Squat

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

Objective: build to an RPE of 9 for 4 repetitions in the Overhead Squat for 1 set.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

16 Minute Clock:

800m Run
Then, AMRAP:
8 Dumbbell Power Cleans, 50#/35#
8 Dumbbell Lunges, 50#/35#
8 GHD Sit-Ups
8 Calorie Bike

RX: As is.
AX: 35#/25#. Sit-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.

After the 800m run, whatever is remained of the 16-minute window, perform as many rounds as possible with the 4 movements. Scale the load, so you can complete each section in unbroken sets.

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Thursday 02.06.20

Warm-Up

A) 2 rounds:

10 Step-Ups
10 Sit-Ups
10 Ring Rows
10 Dumbbell Snatches

B)3 rounds:

8 Dumbbell Push Press
8 Dumbbell Deadlifts
4 Push-Ups
4 Pull-Ups

Strength

A. Pushing Variation:

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

8 @ RPE 6
8 @ RPE 7×3 rounds

B. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

8 @ RPE 6
8 @ RPE 7×3 rounds

Strength Tip

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

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

12 Minute AMRAP:

4 High Box Jumps, 30″/24″
8 Dumbbell Power Cleans 50#/35#
12 Dumbbell Deadlifts 50#/35#

Workout Tip

Every round of dumbbells should be completed in 2 sets or less. Scale as needed.

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Thursday 02.06.20

Warm-Up

A) 2 rounds:

10 Step-Ups
10 Sit-Ups
10 Ring Rows
10 Dumbbell Snatches

B)3 rounds:

8 Dumbbell Push Press
8 Dumbbell Deadlifts
4 Push-Ups
4 Pull-Ups

Strength

A. Pushing Variation:

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

8 @ RPE 6
8 @ RPE 7×3 rounds

B. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

8 @ RPE 6
8 @ RPE 7×3 rounds

Strength Tip

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

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

12 Minute AMRAP:

4 High Box Jumps, 30″/24″
8 Dumbbell Power Cleans 50#/35#
12 Dumbbell Deadlifts 50#/35#

Workout Tip

Every round of dumbbells should be completed in 2 sets or less. Scale as needed.

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Sunday 12.08.19

Warm-Up

A) 3 Rounds:

200m Run
10 No Push-Up Burpee
10 Air Squat

B) 3 Rounds:

10 Calorie Row
10 Dumbbell Power Cleans, 35#/25#
30 Double-Unders

Workout

4 Rounds:

400m Run
20 Calorie Row
10 Hang Power Clean 135#/95#. AX – 95#/65#
5 Thrusters

Then,
2 Rounds:

80 Double-Unders
40 Push-Ups
20 Wall Balls 20#/14#
10 Burpee Pull-Ups

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

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Sunday 12.08.19

Warm-Up

A) 3 Rounds:

200m Run
10 No Push-Up Burpee
10 Air Squat

B) 3 Rounds:

10 Calorie Row
10 Dumbbell Power Cleans, 35#/25#
30 Double-Unders

Workout

4 Rounds:

400m Run
20 Calorie Row
10 Hang Power Clean 135#/95#. AX – 95#/65#
5 Thrusters

Then,
2 Rounds:

80 Double-Unders
40 Push-Ups
20 Wall Balls 20#/14#
10 Burpee Pull-Ups

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

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Friday 11.29.19

Warm-Up

A) 2 Rounds:

0.5 miles Bike
10 Dumbbell Power Cleans
20 Sit-Ups

B) With an empty bar:

5 Hang Power Cleans Below Knee
5 Hang Power Cleans, From mid-shin
– Add load and repeat

Strength

Power Clean

3 reps @ RPE 6
3 reps @ RPE 7×2 rounds

Strength Tip

Objective: build to a three rep power clean at an RPE7 for 2 sets.

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.

If athletes’ 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 athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the “power” position.

Workout

2 min AMRAP:

5 Squat Clean Thrusters, 135#/95#
Max Cal Bike

– 2 Minute Rest

Repeat for 3 rounds

Workout Tip

Barbell: the barbell section should not take you more than 60 seconds to complete. Scale load down as needed.

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Friday 11.29.19

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Warm-Up

A) 2 Rounds:

0.5 miles Bike
10 Dumbbell Power Cleans
20 Sit-Ups

B) With an empty bar:

5 Hang Power Cleans Below Knee
5 Hang Power Cleans, From mid-shin
– Add load and repeat

Strength

Power Clean

3 reps @ RPE 6
3 reps @ RPE 7×2 rounds

Strength Tip

Objective: build to a three rep power clean at an RPE7 for 2 sets.

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.

If athletes’ 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 athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the “power” position.

Workout

2 min AMRAP:

5 Squat Clean Thrusters, 135#/95#
Max Cal Bike

– 2 Minute Rest

Repeat for 3 rounds

Workout Tip

Barbell: the barbell section should not take you more than 60 seconds to complete. Scale load down as needed.

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Tuesday 10.22.19

Warm-Up

A) 3 Rounds:

200m Row
10 Hand Release Push-Ups
20 Ring Rows

B) 2 Rounds:

10 Strict Press
5 Box Jumps, 20”

Strength

Push Jerk

5 reps @ RPE 6×2 sets
5 reps @ RPE 7×2 sets
5 reps @ RPE 8×3 sets

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.

Workout

2 rounds of:

4 Minute Clock
500m Row

Then, max rounds:
10 Dumbbell Snatches, 50#/35#
1 Rope Climb

– 60-sec rest

4 Minute Clock
400m Run

Then, max rounds:
10 Dumbbell Power cleans, 50#/35#
2 Ring Muscle-Ups

Workout Tip

Dumbbell Power/Dumbbell Snatch: each round should be 5 repetitions with your left then 5 repetitions with your right.

Muscle Ups: each round of muscle-ups should be unbroken, scale repetitions as needed, or scale to 5 dips.

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Tuesday 10.22.19

Warm-Up

A) 3 Rounds:

200m Row
10 Hand Release Push-Ups
20 Ring Rows

B) 2 Rounds:

10 Strict Press
5 Box Jumps, 20”

Strength

Push Jerk

5 reps @ RPE 6×2 sets
5 reps @ RPE 7×2 sets
5 reps @ RPE 8×3 sets

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.

Workout

2 rounds of:

4 Minute Clock
500m Row

Then, max rounds:
10 Dumbbell Snatches, 50#/35#
1 Rope Climb

– 60-sec rest

4 Minute Clock
400m Run

Then, max rounds:
10 Dumbbell Power cleans, 50#/35#
2 Ring Muscle-Ups

Workout Tip

Dumbbell Power/Dumbbell Snatch: each round should be 5 repetitions with your left then 5 repetitions with your right.

Muscle Ups: each round of muscle-ups should be unbroken, scale repetitions as needed, or scale to 5 dips.

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Thursday 10.17.19

Warm-Up

A) 2 Rounds:

15m High Knees
15 Broad Jumps
100m Run
15m High Knees
15 Broad Jumps
100m Row

B) 15-10-5:

Dumbbell Power Cleans
Dumbbell Front Squats
GHD Sit-Ups

Strength

Clean Work

EMOMx4 minutes:

2 Hang Clean, Above the Knee
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:

2 Hang Clean, below The Knees
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:

2 Squat Clean
@ RPE 7

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.

Clean: grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

15-12-9:

Thrusters
Toes-to-Bar
Burpee-Over-Bar

AX- 75#/55#
RX- 95#/65#
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.

Thrusters/Toes-to-Bar: you should be able to complete each round of thrusters and toes to bar in 3 sets or less. Scale load as needed.

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Monday 10.14.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawls

B) 3 Rounds:

10 Strict Dumbbell Press
10 Air Squats
10 Dumbbell Power Cleans

Strength

Push Jerk

5 reps @ RPE 6×2 sets
5 reps @ RPE 7×2 sets
5 reps @ RPE 8×3 sets

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.

Workout

E3MOM x 6 minutes, alternating:

A)
24 Calorie Row
12 Wall Balls, 20#/[email protected]

B)
200m Run
20 Hand Release Push-Ups

Workout Tip

Note: you should be able to complete each station with a minimum of 30 seconds of rest.

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