Trifecta Trifecta

Posts Tagged ‘Deadlift’

Monday 07.22.19

Warm-Up

A) 2 rounds:

200m Row
20m High Knees
20m Butt Kickers
20 Ring Rows

B) 2 Rounds:

40 seconds Plank Hold
20 seconds rest
40 seconds Air Squats
20 seconds rest
40 calories on Bike
20 seconds Rest

Strength

1 Power Clean + 1 Split Jerk

1 set @RPE6
1 set @ RPE7
1 set @ RPE8

Strength Tip

Objective: build to an RPE of 8 for 3 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.

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

“EMOMDAY”

12 Minutes EMOM:

Odd:
5 Deadlifts, 185#/135#
10 Push-Ups
15 Air Squats

Even:
12/10 Calorie Row

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 be able to complete each minute station with at least 15 seconds of rest each round.

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Sunday 07.14.19

Warm-Up

A) 3 Rounds of each:

1 Min on/30 Second Transition
Row
Bike
Plank

B) 3 Rounds:

8 Sit-Ups
8 Lunges
4 Burpees

Workout

STRANGER THINGS WORKOUT

“Suzie, Do You Hear Me”

8 Minute AMRAP:
11 Deadlifts, 135#/95#
11 Wall balls, 20#/14#
11 Toes to bar

– 2 Minute Rest

“The Mall Rats”

8 Minute AMRAP:
11 Russian Kettlebell Swings, 70#/53#
11 Air Squats
11 Knee Raises

– 2 Minute Rest

“The Case of the Missing Lifeguard”

8 Minute AMRAP:
11 Calorie Row
11 Calorie Bike
11 Sit-Ups

AX: 53#/35#
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.

Each movement should be completed in an unbroken set of 11 repetitions. Scale load, or movement as needed.

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Saturday 07.13.19

Warm-Up

A)
500m Row
Then, 2 rounds:

15 Russian Swings
15 Sit-Ups

B) 3 Rounds:

10 Deadlifts, with an empty barbell
10 Lunges, with an empty barbell
20 Double-Unders

Strength

Deadlift

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

90% of 5 @ 9 for 1 set

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Then calculate 90% of your [email protected] for 1 more set 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

For Time:

90-60-30
Double Unders

30-20-10
Dumbbell Snatch 50#/35#
Dumbbell Lunges 50#/35#

AX: 35#/35#.
RX: As is
RX+: 70#/53#

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: scale double-unders for 2 minutes of practice for the first round, 90 seconds of practice for the second round, and 1 minute of practice for the third round. Further scaling would be 2x per repetitions in singles.

Dumbbell Movements: you should choose a dumbbell weight that you can both lunge with and single-arm dumbbell snatch. Scale as needed.

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Sunday 07.14.19

Warm-Up

A) 3 Rounds of each:

1 Min on/30 Second Transition
Row
Bike
Plank

B) 3 Rounds:

8 Sit-Ups
8 Lunges
4 Burpees

Workout

STRANGER THINGS WORKOUT

“Suzie, Do You Hear Me”

8 Minute AMRAP:
11 Deadlifts, 135#/95#
11 Wall balls, 20#/14#
11 Toes to bar

– 2 Minute Rest

“The Mall Rats”

8 Minute AMRAP:
11 Russian Kettlebell Swings, 70#/53#
11 Air Squats
11 Knee Raises

– 2 Minute Rest

“The Case of the Missing Lifeguard”

8 Minute AMRAP:
11 Calorie Row
11 Calorie Bike
11 Sit-Ups

AX: 53#/35#
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.

Each movement should be completed in an unbroken set of 11 repetitions. Scale load, or movement as needed.

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Saturday 07.13.19

Warm-Up

A)
500m Row
Then, 2 rounds:

15 Russian Swings
15 Sit-Ups

B) 3 Rounds:

10 Deadlifts, with an empty barbell
10 Lunges, with an empty barbell
20 Double-Unders

Strength

Deadlift

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

90% of 5 @ 9 for 1 set

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Then calculate 90% of your [email protected] for 1 more set 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

For Time:

90-60-30
Double Unders

30-20-10
Dumbbell Snatch 50#/35#
Dumbbell Lunges 50#/35#

AX: 35#/35#.
RX: As is
RX+: 70#/53#

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: scale double-unders for 2 minutes of practice for the first round, 90 seconds of practice for the second round, and 1 minute of practice for the third round. Further scaling would be 2x per repetitions in singles.

Dumbbell Movements: you should choose a dumbbell weight that you can both lunge with and single-arm dumbbell snatch. Scale as needed.

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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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Tuesday 07.02.19

Warm-Up

A) 2 Rounds:

15m High Knees
15n Butt Kickers
15m Bear Crawl
150m Run

B) 3 Rounds:

12 Russian Kettlebell Swings
6 Knee Raises
3 Burpee Pull-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE9X1

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump.

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

Capacity

With a Partner alternate complete rounds:

8 Rounds for Time:

20 Kettlebell Swings, 53#/35#
15 Second L-Hold
10 Burpees

AX: 35#/35#
RX: As is
RX+: 70#/53#

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.

Each athlete will complete 20 kettlebell swings, 15 seconds of an L-hold, and 10 burpees, after they complete a full round the second athlete will complete the same until a total of 8 rounds is complete (4 per athlete). Complete 4 rounds if no partner, rest after each round. Rest time = work time.

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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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Tuesday 07.02.19

Warm-Up

A) 2 Rounds:

15m High Knees
15n Butt Kickers
15m Bear Crawl
150m Run

B) 3 Rounds:

12 Russian Kettlebell Swings
6 Knee Raises
3 Burpee Pull-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE9X1

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump.

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

Capacity

With a Partner alternate complete rounds:

8 Rounds for Time:

20 Kettlebell Swings, 53#/35#
15 Second L-Hold
10 Burpees

AX: 35#/35#
RX: As is
RX+: 70#/53#

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.

Each athlete will complete 20 kettlebell swings, 15 seconds of an L-hold, and 10 burpees, after they complete a full round the second athlete will complete the same until a total of 8 rounds is complete (4 per athlete). Complete 4 rounds if no partner, rest after each round. Rest time = work time.

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Friday 06.28.19

Warm-Up

A) 2 Rounds:

15m Bear Crawl
15 Sit-Ups
15 Ring Rows

B) 3 Rounds:

10 Russian Kettlebell Swings
10 Knee Raises
100m Row

Strength

Deadlift

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8 x 3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 8 repetitions with every weight jump.

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

Capacity

90 seconds work /90 seconds rest x 5 rounds:

1 Rope Climb
10 Kettlebell Swings, 53#/35#
Max Burpees

AX: 35#/35#.
RX: as is
RX+: 70#/50#. Legless

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.

Kettlebell Swings: you should complete each set of kettlebell swings unbroken.

Rope Climb: each set of rope climb should not take more than 30 seconds to complete.

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Friday 06.28.19

Warm-Up

A) 2 Rounds:

15m Bear Crawl
15 Sit-Ups
15 Ring Rows

B) 3 Rounds:

10 Russian Kettlebell Swings
10 Knee Raises
100m Row

Strength

Deadlift

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8 x 3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 8 repetitions with every weight jump.

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

Capacity

90 seconds work /90 seconds rest x 5 rounds:

1 Rope Climb
10 Kettlebell Swings, 53#/35#
Max Burpees

AX: 35#/35#.
RX: as is
RX+: 70#/50#. Legless

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.

Kettlebell Swings: you should complete each set of kettlebell swings unbroken.

Rope Climb: each set of rope climb should not take more than 30 seconds to complete.

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Sunday 06.23.19

Warm-Up

A) 4 Rounds:

100m Run
10 Second Bar Hang
30 Second Plank Рold

B) 1 Round:

15 Ring Rows
5 Knee Raises
10 Ring Row
5 Knee Raises
5 Ring Rows
5 Knee Raises

Workout

For Time:

21-15-9
Back Squats, 155#/105#
Alternate With:
7-5-3 Rope Climb, 15′ Ascent

Then,
21-15-9:

Burpees
Toes-to-Bar

Then,
21-15-9:

Deadlift, 155#/105#
Push Press, 155#/105#

AX: 95#/65#.
RX: As is
RX+: 185#/135#.

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: complete barbell movement in the workout in sets of 5 or less. Scale load as needed.

Rope Climb: if you do not have access to a rope, scale to strict pull-ups. 1 Rope climb = 3 strict pull-ups.

Toes-to-Bar: scale to knee raises if needed.

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