Trifecta Trifecta

Posts Tagged ‘Deadlift’

Tuesday 11.19.19

Warm-Up

A) 2 Rounds:

200M Run
5 Broad Jumps
10 Lunges
15 Ball Slams
20 Double-Unders

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Burpees

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7×2

Strength Tip

If athletes’ technique is not there yet with the snatch, 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 “power” position with the hip crease of the athlete above parallel

Workout

For Time:

8 Deadlifts, 225#/155#
80 Double Unders.
800M Run
8 Deadlifts, 225#/155#
40 Double Unders.
400M Run
8 Deadlifts, 225#/155#
20 Double Unders.
200M Run

AX: 135#/95#
RX: AS is
RX+: 275#/195#

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: Choose a weight that you can complete in 2 sets or less!

Double Unders: Each station should be completed in 1 minute or less!

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Friday 11.22.19

Warm-Up

A) 2 rounds:

250m Row
25 Sit-Ups
25 seconds Bar Hang

B) 3 rounds:

5 Dumbbell Deadlifts
5 Ball Slams
10 Air Squats
5 Ball Slams

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets.

Workout

5 Rounds:

12 Dumbbell Deadlifts 50#/35#
9 Dumbbell Hang Power Cleans 50#/35#
6 Dumbbell Front Squats 50#/35#
3 Bar Muscle-Ups

AX: 35#/25#.12 Ring Rows

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 set of dumbbells should be completed in 2 sets or less. Bar muscle-ups should be completed in 2 sets or less. Scale repetitions or load as needed.

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Tuesday 11.19.19

Warm-Up

A) 2 Rounds:

200M Run
5 Broad Jumps
10 Lunges
15 Ball Slams
20 Double-Unders

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Burpees

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7×2

Strength Tip

If athletes’ technique is not there yet with the snatch, 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 “power” position with the hip crease of the athlete above parallel

Workout

For Time:

8 Deadlifts, 225#/155#
80 Double Unders.
800M Run
8 Deadlifts, 225#/155#
40 Double Unders.
400M Run
8 Deadlifts, 225#/155#
20 Double Unders.
200M Run

AX: 135#/95#
RX: AS is
RX+: 275#/195#

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: Choose a weight that you can complete in 2 sets or less!

Double Unders: Each station should be completed in 1 minute or less!

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Thursday 11.14.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Singles

B) 3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jumps, 20”/20”
6 Strict Pull-Ups

Strength

Deadlift

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

Strength Tip

Objective: build to a heavy 6 rep Deadlift.

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

In Teams of 2 Complete The Following:

25 Burpees
100 KettleBell Swings, 53#/35#
100 Calorie Bike

25 Burpees
50 Kettlebell Swings
50 Calorie Bike

25 Burpees
25 Kettlebell Swings
25 Calorie Bike

Workout Tip

Note: One partner works, as one partner rests.

Kettlebell Swings: you should choose a weight that you can complete in sets of 10 repetitions each time you grab the bell.

Calorie Bike: you should not be on the rower for more than 1 minute.

If no partner, do 1/2 of the reps, rest time = work time.

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Thursday 11.14.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Singles

B) 3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jumps, 20”/20”
6 Strict Pull-Ups

Strength

Deadlift

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

Strength Tip

Objective: build to a heavy 6 rep Deadlift.

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

In Teams of 2 Complete The Following:

25 Burpees
100 KettleBell Swings, 53#/35#
100 Calorie Bike

25 Burpees
50 Kettlebell Swings
50 Calorie Bike

25 Burpees
25 Kettlebell Swings
25 Calorie Bike

Workout Tip

Note: One partner works, as one partner rests.

Kettlebell Swings: you should choose a weight that you can complete in sets of 10 repetitions each time you grab the bell.

Calorie Bike: you should not be on the rower for more than 1 minute.

If no partner, do 1/2 of the reps, rest time = work time.

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Tuesday 10.29.19

Warm-Up

A) 3 Rounds:

8 Wall Balls, 20#/14#
4 Burpees
8 Knee Raises

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

5 Hang Power Clean, below the knees
5 Front Squats
5 Push Press

Strength

Clean Work

EMOMx6 minutes:

2 Hang Cleans, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx6 minutes:

1 Squat Clean
@ RPE 8

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.

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

4 Rounds For Time:

8 Toes-to-Bar
8 Deadlift
8 Burpees over the Bar

Then, with no break:

4 Rounds:

4 Toes-to-Bar
4 Power Cleans
4 Burpees over the Bar

AX- 95#/65#
RX- 155#/105#
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.

Toes-to-Bar: every round should be unbroken, scale reps as needed.

Deadlifts: each set should be unbroken, scale load as needed.

Power Cleans: may be completed in quick singles.

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Tuesday 10.29.19

Warm-Up

A) 3 Rounds:

8 Wall Balls, 20#/14#
4 Burpees
8 Knee Raises

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

5 Hang Power Clean, below the knees
5 Front Squats
5 Push Press

Strength

Clean Work

EMOMx6 minutes:

2 Hang Cleans, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx6 minutes:

1 Squat Clean
@ RPE 8

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.

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

4 Rounds For Time:

8 Toes-to-Bar
8 Deadlift
8 Burpees over the Bar

Then, with no break:

4 Rounds:

4 Toes-to-Bar
4 Power Cleans
4 Burpees over the Bar

AX- 95#/65#
RX- 155#/105#
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.

Toes-to-Bar: every round should be unbroken, scale reps as needed.

Deadlifts: each set should be unbroken, scale load as needed.

Power Cleans: may be completed in quick singles.

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Wednesday 10.23.19

Warm-Up

A) 3 Rounds:

15m Butt Kickers
15m Bear Crawl
15 Russian Swings

B) 2 Rounds:

10 Ball Slams
10 Knee Raises
10 Step-Ups, 24”

Strength

Romanian Deadlift

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

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.

Note: each set should build in load to the appropriate RPE for 2 sets.

Romanian Deadlift is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

12 Minute AMRAP:

15 Kettlebell Swings
12 GHD Sit-Ups
9 Burpee Box Jumps, 30”/24”

Workout Tip

Kettlebell: you should be able to complete each round of kettlebells in 2 sets or less. Scale load as needed.
GHD Sit-Ups: if GHDs are challenging for you, scale to toes to bar or knee raises.

Burpee Box Jumps: each round of burpee box jumps should take you 60 seconds or less. Scale repetitions or height if needed.

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Open 20.3

Check out tips on 20.3 from Sara Sigmundsdottir!

Workout

For time:

21 Deadlifts, 225/155 lb.
21 Handstand Push-Ups
15 Deadlifts, 225/155 lb.
15 Handstand Push-Ups
9 Deadlifts, 225/155 lb.
9 Handstand Push-Ups
21 Deadlifts, 315/205 lb.
50-ft. Handstand Walk
15 Deadlifts, 315/205 lb.
50-ft. Handstand Walk
9 Deadlifts, 315/205 lb.
50-ft. Handstand Walk

Time cap: 9 min

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Wednesday 10.23.19

Warm-Up

A) 3 Rounds:

15m Butt Kickers
15m Bear Crawl
15 Russian Swings

B) 2 Rounds:

10 Ball Slams
10 Knee Raises
10 Step-Ups, 24”

Strength

Romanian Deadlift

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

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.

Note: each set should build in load to the appropriate RPE for 2 sets.

Romanian Deadlift is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

12 Minute AMRAP:

15 Kettlebell Swings
12 GHD Sit-Ups
9 Burpee Box Jumps, 30”/24”

Workout Tip

Kettlebell: you should be able to complete each round of kettlebells in 2 sets or less. Scale load as needed.
GHD Sit-Ups: if GHDs are challenging for you, scale to toes to bar or knee raises.

Burpee Box Jumps: each round of burpee box jumps should take you 60 seconds or less. Scale repetitions or height if needed.

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Monday 10.21.19

Warm-Up

A)200m Row
10 Ball Slams
10 Dumbbell Push Press
10 Ring Rows
200m Row

B) 10 Goblet Squats
5 Kettlebell Windmills (each arm)
10 Burpees
5 Goblet Squats
5 Kettlebell Windmills (each arm)
5 Burpees

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.

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

Every 2 minutes x 4 rounds, alternating:

A) 400m Row

B)
5 Deadlifts
5 Power Cleans
5 Front Squats

AX- 95#/65#.
RX- 135#/95#
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.

Row: should not take you more than 90 seconds to complete. Scale as needed
Barbell Complex: this complex should not take you more than 90 seconds to complete. Scale load as needed.

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Monday 10.21.19

Warm-Up

A)200m Row
10 Ball Slams
10 Dumbbell Push Press
10 Ring Rows
200m Row

B) 10 Goblet Squats
5 Kettlebell Windmills (each arm)
10 Burpees
5 Goblet Squats
5 Kettlebell Windmills (each arm)
5 Burpees

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.

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

Every 2 minutes x 4 rounds, alternating:

A) 400m Row

B)
5 Deadlifts
5 Power Cleans
5 Front Squats

AX- 95#/65#.
RX- 135#/95#
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.

Row: should not take you more than 90 seconds to complete. Scale as needed
Barbell Complex: this complex should not take you more than 90 seconds to complete. Scale load as needed.

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