Trifecta Trifecta

Posts Tagged ‘Deadlift’

Saturday 09.21.19

Warm-Up

A) 2 Rounds:

20 Sit-Ups
20m Bear Crawl
200m Run

B) 3 rounds:

16 Russian Swings
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Press

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2

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 8 for 2 sets of 4 repetitions with every weight jump. Stand with the bar on a rack that is slightly lower than shoulder height. Grab the bar with a grip that allows the hands to be outside of the shoulders. Take the bar out the rack, and press the barbell up over your head with your wrist over your elbow and your elbow over your shoulder.

Workout

21-18-15-12-9-6-3:

Bench Press, 135#/95#
Deadlift, 135#/95#
200m Run

AX: 95#/75#
RX: As is
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: you should pick a load that you can complete in 4-6 repetitions each time you take it off the rack.

Deadlift: each round should be completed in 2 sets or less. Load should be light. After each round complete a 200m Run.

Continue ReadingNo Comments

Saturday 09.21.19

Warm-Up

A) 2 Rounds:

20 Sit-Ups
20m Bear Crawl
200m Run

B) 3 rounds:

16 Russian Swings
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Press

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2

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 8 for 2 sets of 4 repetitions with every weight jump. Stand with the bar on a rack that is slightly lower than shoulder height. Grab the bar with a grip that allows the hands to be outside of the shoulders. Take the bar out the rack, and press the barbell up over your head with your wrist over your elbow and your elbow over your shoulder.

Workout

21-18-15-12-9-6-3:

Bench Press, 135#/95#
Deadlift, 135#/95#
200m Run

AX: 95#/75#
RX: As is
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: you should pick a load that you can complete in 4-6 repetitions each time you take it off the rack.

Deadlift: each round should be completed in 2 sets or less. Load should be light. After each round complete a 200m Run.

Continue ReadingNo Comments

Tuesday 09.17.19

Warm-up

A) 3 minutes Row

Then,
12 Ball Slams
12 Sit-Ups
12 Burpees
9 Ball Slams
9 Sit-Ups
9 Burpees
6 Ball Slams
6 Sit-Ups
6 Burpees

B) 2 Rounds:

5 Pull-Ups
5 Toes-to-Bar
100m Jog

Strength

Deadlift

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8×2 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.

Objective: build to an RPE of 8 for 2 sets of 2 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

“Helen”

3 Rounds For Time:
400m Run
21 Kettlebell Swings, 24kg/16kg
12 Pull-Ups

Workout Tip

This is a benchmark workout. Compare to the last time you performed it.

Run: should not take you more than 2:30 seconds to complete, scale distance to 200m if needed

Kettlebell Swings: you should be able to complete each round of kb swings in 2 sets or less, scale load as needed.

Pull-Ups: this station should not take you more than 60 seconds to complete. Scale repetitions as needed.

Continue ReadingNo Comments

Saturday 09.14.19

Warm-Up

A) EMOM x 8rounds:

30 Second bar Hang
30 Second Row

B) 2 Rounds:

8 Empty Bar Deadlifts
8 Empty Bar Strict Press
16 Ring Rows

Strength

Deadlift

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2 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.

Objective: build to an RPE of 8 for 2 sets of 4 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.

Workout

EMOMx15
A:
15/12 Calorie Row

B:
10 DB Power Cleans, 50#/35#

C:
5 Burpee Bar Muscle Ups

– Repeat for 5 total cycles (15 minutes)

Workout Tip

A. This station should not take more than 45 seconds to complete, scale calories as needed.
B. This station should not take more than 45 seconds to complete, scale repetitions as needed
C. This station should not take more than 45 seconds to complete, scale repetitions as needed. If further scaling is needed, complete 5 burpee pull-ups.

Continue ReadingNo Comments

Tuesday 09.17.19

Warm-up

A) 3 minutes Row

Then,
12 Ball Slams
12 Sit-Ups
12 Burpees
9 Ball Slams
9 Sit-Ups
9 Burpees
6 Ball Slams
6 Sit-Ups
6 Burpees

B) 2 Rounds:

5 Pull-Ups
5 Toes-to-Bar
100m Jog

Strength

Deadlift

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8×2 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.

Objective: build to an RPE of 8 for 2 sets of 2 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

“Helen”

3 Rounds For Time:
400m Run
21 Kettlebell Swings, 24kg/16kg
12 Pull-Ups

Workout Tip

This is a benchmark workout. Compare to the last time you performed it.

Run: should not take you more than 2:30 seconds to complete, scale distance to 200m if needed

Kettlebell Swings: you should be able to complete each round of kb swings in 2 sets or less, scale load as needed.

Pull-Ups: this station should not take you more than 60 seconds to complete. Scale repetitions as needed.

Continue ReadingNo Comments

Saturday 09.14.19

Warm-Up

A) EMOM x 8rounds:

30 Second bar Hang
30 Second Row

B) 2 Rounds:

8 Empty Bar Deadlifts
8 Empty Bar Strict Press
16 Ring Rows

Strength

Deadlift

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2 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.

Objective: build to an RPE of 8 for 2 sets of 4 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.

Workout

EMOMx15
A:
15/12 Calorie Row

B:
10 DB Power Cleans, 50#/35#

C:
5 Burpee Bar Muscle Ups

– Repeat for 5 total cycles (15 minutes)

Workout Tip

A. This station should not take more than 45 seconds to complete, scale calories as needed.
B. This station should not take more than 45 seconds to complete, scale repetitions as needed
C. This station should not take more than 45 seconds to complete, scale repetitions as needed. If further scaling is needed, complete 5 burpee pull-ups.

Continue ReadingNo Comments

Thursday 09.05.19

Warm-Up

A) 16-12-8-4:

Step-Ups
Knee Raises
Ring Rows

B) 2 Rounds:

20 seconds Chin-Over-Bar Hold
10 American Swings

Strength

Deadlift

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2 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.

Objective: build to an RPE of 8 for 2 sets of 4 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

10 Minute Ladder:

1 Dumbbell Snatch, 50#/35#
1 Box Jump, 24”/20”
2 Dumbbell Snatch, 50#/35#
2 Box Jump, 24”/20”
3 Dumbbell Snatch, 50#/35#
3 Box Jump, 24”/20”
4 Dumbbell Snatch, 50#/35#
4 Box Jump, 24”/20”
etc…

Workout Tip

Dumbbell Snatch: choose a weight that is moderately challenging.
Box Jumps: scale to step-ups if needed.

Continue ReadingNo Comments

Thursday 09.05.19

Warm-Up

A) 16-12-8-4:

Step-Ups
Knee Raises
Ring Rows

B) 2 Rounds:

20 seconds Chin-Over-Bar Hold
10 American Swings

Strength

Deadlift

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2 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.

Objective: build to an RPE of 8 for 2 sets of 4 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

10 Minute Ladder:

1 Dumbbell Snatch, 50#/35#
1 Box Jump, 24”/20”
2 Dumbbell Snatch, 50#/35#
2 Box Jump, 24”/20”
3 Dumbbell Snatch, 50#/35#
3 Box Jump, 24”/20”
4 Dumbbell Snatch, 50#/35#
4 Box Jump, 24”/20”
etc…

Workout Tip

Dumbbell Snatch: choose a weight that is moderately challenging.
Box Jumps: scale to step-ups if needed.

Continue ReadingNo Comments

Monday 08.26.19

Warm-Up

A) EMOMx8min:

Min 1: 45 seconds Row
Min 2: 5 Second Plank

B) 3 Rounds:

10 Russian Swings
10m High Knees
10m Butt Kickers
5 Burpees
– Rest 1 minute

Strength

Deadlift

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8×2 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.

Objective: build to an RPE of 6 for 2 sets of 6 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

“EMOMDAY”

Every 3 Minutesx5 rounds:

15 Kettlebell Swings, 70#/53#
10 Calorie Row
5 Burpees Over the Bar

Workout Tip

Kettlebell Swings: you should be able to complete each round of kettlebells in one unbroken set. Scale as needed.
Calories: this station should not take you more than 1 minute to complete. Scale calories as needed.
Burpees: this station should be a sprint!

Continue ReadingNo Comments

Monday 08.26.19

Warm-Up

A) EMOMx8min:

Min 1: 45 seconds Row
Min 2: 5 Second Plank

B) 3 Rounds:

10 Russian Swings
10m High Knees
10m Butt Kickers
5 Burpees
– Rest 1 minute

Strength

Deadlift

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8×2 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.

Objective: build to an RPE of 6 for 2 sets of 6 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

“EMOMDAY”

Every 3 Minutesx5 rounds:

15 Kettlebell Swings, 70#/53#
10 Calorie Row
5 Burpees Over the Bar

Workout Tip

Kettlebell Swings: you should be able to complete each round of kettlebells in one unbroken set. Scale as needed.
Calories: this station should not take you more than 1 minute to complete. Scale calories as needed.
Burpees: this station should be a sprint!

Continue ReadingNo Comments

Wednesday 08.21.19

Warm-Up

A) 100m Run

5 Strict Pull-Ups
10 Russian Swings
100m Run
1-minute rest

B)3 Rounds with an empty bar:

12 Good Mornings
12 Bent-Over Row
12 Strict Press

Strength

Deadlift

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8x2sets

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 6 for 2 sets of 6 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

“Helen”
3 Rounds For Time:

400m Run
21 Kettlebell Swings, 24kg/16kg
12 Pull-Ups

Workout Tip

This is a benchmark workout. Save it! The run should not take more than 2 minutes to complete, and each round of kettlebell swings/ pull-ups should not take more than 3 sets to complete. Scale load or repetitions as needed.

Continue ReadingNo Comments

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!

Continue ReadingNo Comments