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Posts Tagged ‘db-push press’

Monday 05.13.19

Warm-Up

A) 2 Rounds:

10 Wall Balls
10 Sit-Ups
10 Dumbbell Push Press

B) 2 Rounds:

3 Strict Pull-Ups
10 cal Row
10 Ring Rows
10 cal Row
15 Air Squats
10 cal Row

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean
[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
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 2 Minutes x 5 rounds:

3 Bar Muscle-Ups
6 Hang Squat Cleans
9 Calorie Row

RX+: 155#/105#
RX:135#/95#
AX: 95#/65#. Chest-to-bar pull-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.

Muscle-Up: you should be able to complete all 3 repetitions in one set, scale repetitions as needed.

Squat Clean: you should be able to complete all repetitions in one set. Scale as needed.

Cal Row: Push It! This station should not take you more than 45 seconds.

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Monday 05.13.19

Warm-Up

A) 2 Rounds:

10 Wall Balls
10 Sit-Ups
10 Dumbbell Push Press

B) 2 Rounds:

3 Strict Pull-Ups
10 cal Row
10 Ring Rows
10 cal Row
15 Air Squats
10 cal Row

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean
[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
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 2 Minutes x 5 rounds:

3 Bar Muscle-Ups
6 Hang Squat Cleans
9 Calorie Row

RX+: 155#/105#
RX:135#/95#
AX: 95#/65#. Chest-to-bar pull-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.

Muscle-Up: you should be able to complete all 3 repetitions in one set, scale repetitions as needed.

Squat Clean: you should be able to complete all repetitions in one set. Scale as needed.

Cal Row: Push It! This station should not take you more than 45 seconds.

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Monday 05.06.19

Warm-Up

A)

200m Run
10 Calorie Row
10 Walking Lunges
10 Dumbbell Deadlift
10 Dumbbell Push Press
10 Ring Rows
10 Cal Row
200m Run

B) 3 Rounds starting with an empty bar and adding each round:

2 Strict Press
2 Push Press
2 Split Jerk

Strength

1 Push Press + 2 Split Jerk

Every 2 minutes x 6 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds. 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.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. 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: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

“EMOMDAY”

EMOM X 12 minutes:

Alternate Stations every minute

A. 12/10 Calorie Row

B. 12 Handstand Push-Ups*

C. 12/10 Calorie Row

D. 12 Chest-to-Bar Pull-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Dumbbell Press, strict

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

Calorie Row: you should be able to complete all the rowing portion in 40 seconds or less

Handstand Push-Ups: scale repetitions so you can complete the given set in 40 seconds or less

Chest-to-Bar Pull-Ups: scale repetitions so you can complete the given set in 40 seconds or less

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Monday 05.06.19

Warm-Up

A)

200m Run
10 Calorie Row
10 Walking Lunges
10 Dumbbell Deadlift
10 Dumbbell Push Press
10 Ring Rows
10 Cal Row
200m Run

B) 3 Rounds starting with an empty bar and adding each round:

2 Strict Press
2 Push Press
2 Split Jerk

Strength

1 Push Press + 2 Split Jerk

Every 2 minutes x 6 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds. 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.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. 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: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

“EMOMDAY”

EMOM X 12 minutes:

Alternate Stations every minute

A. 12/10 Calorie Row

B. 12 Handstand Push-Ups*

C. 12/10 Calorie Row

D. 12 Chest-to-Bar Pull-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Dumbbell Press, strict

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

Calorie Row: you should be able to complete all the rowing portion in 40 seconds or less

Handstand Push-Ups: scale repetitions so you can complete the given set in 40 seconds or less

Chest-to-Bar Pull-Ups: scale repetitions so you can complete the given set in 40 seconds or less

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Sunday 04.28.19

Warm-Up

A) Every 1 Minute x 4 minutes:

100m Row

B) 1 Round:

400m Run
20 Russian Swings
20 Dumbbell Push Press
20 Lunges
200m Run
10 Russian Swings
10 Dumbbell Push Press
10 Lunges

Workout

Capacity

18 Minute AMRAP:

1 Deadlift
5 Toes-to-Bar
10 Hand-Release Push-Ups
15 Air Squats

– 2 Minute Rest

9 Minute Clock
1600m Run

RX+: 225#/155#
RX: 185#/125#
AX: 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.

Deadlift: warm up to this movement. The load should be challenging, but something that you can make throughout the 18-minute AMRAP.

Toes-to-Bar: choose a rep range that you can complete in an unbroken set.

Hand-Release Push-Ups: choose a rep range that you can complete in 2 sets or less.

Air Squats: choose a rep range that you can complete in 2 sets or less

1-Mile Run: if a mile will take you longer than 9 minutes to complete, scale to a 1200m Run!

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Sunday 04.28.19

Warm-Up

A) Every 1 Minute x 4 minutes:

100m Row

B) 1 Round:

400m Run
20 Russian Swings
20 Dumbbell Push Press
20 Lunges
200m Run
10 Russian Swings
10 Dumbbell Push Press
10 Lunges

Workout

Capacity

18 Minute AMRAP:

1 Deadlift
5 Toes-to-Bar
10 Hand-Release Push-Ups
15 Air Squats

– 2 Minute Rest

9 Minute Clock
1600m Run

RX+: 225#/155#
RX: 185#/125#
AX: 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.

Deadlift: warm up to this movement. The load should be challenging, but something that you can make throughout the 18-minute AMRAP.

Toes-to-Bar: choose a rep range that you can complete in an unbroken set.

Hand-Release Push-Ups: choose a rep range that you can complete in 2 sets or less.

Air Squats: choose a rep range that you can complete in 2 sets or less

1-Mile Run: if a mile will take you longer than 9 minutes to complete, scale to a 1200m Run!

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Thursday 04.18.19

Warm-Up

A) 3 Rounds:

150m Row
10 Step-Ups, on a high box
15 Ring Rows

B) 2 Rounds:

10 Push Press, with Dumbbells
10 Dumbbell Press
10 Step-Ups

Strength

5 rounds:

8 Push Press
8-8-8-8-8

B.
8 Strict Pull-Up
8-8-8-8-8

*Superset A and B then rest 3 minutes

Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.

Workout

Capacity

AMRAP 12:

3 Dumbbell Hang Power Snatches
6 Dumbbell Hang Power Cleans
9 Box Jumps, 30”/24”

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.

Dumbbell movements: you should be able to perform all dumbbell movements in 2 sets or less. Scale the load as needed.

Box Jumps: the first series of box jumps, should be higher than your usual height for box jumps, even if it is only by one inch. The second round of box jumps will be at a height that you feel comfortable jumping to.

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Thursday 04.18.19

Warm-Up

A) 3 Rounds:

150m Row
10 Step-Ups, on a high box
15 Ring Rows

B) 2 Rounds:

10 Push Press, with Dumbbells
10 Dumbbell Press
10 Step-Ups

Strength

5 rounds:

8 Push Press
8-8-8-8-8

B.
8 Strict Pull-Up
8-8-8-8-8

*Superset A and B then rest 3 minutes

Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.

Workout

Capacity

AMRAP 12:

3 Dumbbell Hang Power Snatches
6 Dumbbell Hang Power Cleans
9 Box Jumps, 30”/24”

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.

Dumbbell movements: you should be able to perform all dumbbell movements in 2 sets or less. Scale the load as needed.

Box Jumps: the first series of box jumps, should be higher than your usual height for box jumps, even if it is only by one inch. The second round of box jumps will be at a height that you feel comfortable jumping to.

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Wednesday 01.30.19

Warm-Up

A) 2 Rounds of:

10m Bear Crawl
10m High Knees
10m Butt Kicker
10 Dumbbell Push Press

B) 1 Round:

100m Run
5 Burpees
100m Run
10 Lunges
100m Run
15 GHD Sit-Ups
100m Run

Strength

1 Heavy Set:

1 Push Press
1 Split jerk

Strength Tip

Your goal is to build to a heavy set of the complex. You will use the last 3 weeks of data to help you gauge your jumps.

Workout

Capacity

Every 2 minutes x 5 rounds:

200m Run
10 Dumbbell Snatches (5 each)

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.

Run: you should complete the run in 1 minute or less! Scale the run to 150m or 100m if needed.

Dumbbell Snatch: you should be able to complete all 5 repetitions without putting the dumbbell down, and you should be able to complete all 10 repetitions in less than 30 seconds! Scale load as needed.

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Wednesday 01.30.19

Warm-Up

A) 2 Rounds of:

10m Bear Crawl
10m High Knees
10m Butt Kicker
10 Dumbbell Push Press

B) 1 Round:

100m Run
5 Burpees
100m Run
10 Lunges
100m Run
15 GHD Sit-Ups
100m Run

Strength

1 Heavy Set:

1 Push Press
1 Split jerk

Strength Tip

Your goal is to build to a heavy set of the complex. You will use the last 3 weeks of data to help you gauge your jumps.

Workout

Capacity

Every 2 minutes x 5 rounds:

200m Run
10 Dumbbell Snatches (5 each)

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.

Run: you should complete the run in 1 minute or less! Scale the run to 150m or 100m if needed.

Dumbbell Snatch: you should be able to complete all 5 repetitions without putting the dumbbell down, and you should be able to complete all 10 repetitions in less than 30 seconds! Scale load as needed.

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