Trifecta Trifecta

Posts Tagged ‘Deadlift’

Wednesday 01.29.20

Warm-Up

A) 1 round:

500m Row

Then,
2 rounds:

5 Dumbbell Deadlifts
5 Strict Pull-Ups
10 Sit-Ups

B) 2 Rounds with an empty bar:

10 Deadlifts
10 Strict Press
10 Good Mornings

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 rounds

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide 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.
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 3 sets of 5 repetitions with every weight jump.

Workout

12 Minute AMRAP:

8 Dumbbell Power Cleans 50#/35#
12 Dumbbell Deadlifts 50#/35#
16 Sit-Ups

AX:35#/25#
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.
All dumbbell movements should be unbroken.

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Monday 01.20.20

Warm-Up

A) 2 rounds:

15 Russian Swings
15 Romanian Deadlifts, with kettlebell
15 Ring Rows
200m Run

B) 3 Rounds:

8 Step-Ups
8 Dumbbell Deadlifts
8 Dumbbell Push Press

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 rounds

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 3 sets of 5 repetitions with every weight jump.

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide 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 75 seconds x 8 rounds:

Round 1:

200M Run

Round 2:

4 Power Snatches
8 Box Jumps, 24”/20”
4 Power Snatches

– alternate round 1 and 2 every 75 seconds until each round is completed 4 times.

AX:75#/55#
RX: 95#/65#
RX+: 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.

Each section should take 60 seconds or less to complete. Scale as needed, in order to get some rest in each station.

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Sunday 01.19.20

Warm-Up

A) 3 rounds of:

100m Jog
8 Dumbell Deadlifts
8 Dumbbell Push Press
8 Air Squats
4 Burpees

B) 2 Rounds:

5 Thrusters, with an empty bar
5 Deadlifts, with an empty bar
5 Thrusters, with an empty bar
100m Row

Workout

2 Rounds:

10 Power Clean and Jerks, 155#/105#
20 Burpees
400m Run

Then,
2 rounds:

10 Deadlifts, 245#/153#
20 Push-Ups
400m Row

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: the load on the bar should be challenging, but you should be able to complete quick singles each round. For the deadlift, the load should be challenging, but you should be able to complete touch and go repetitions.

Row/Run: each row and run section should not take more than 3 minutes to complete. Scale if needed.

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Monday 01.20.20

Warm-Up

A) 2 rounds:

15 Russian Swings
15 Romanian Deadlifts, with kettlebell
15 Ring Rows
200m Run

B) 3 Rounds:

8 Step-Ups
8 Dumbbell Deadlifts
8 Dumbbell Push Press

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 rounds

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 3 sets of 5 repetitions with every weight jump.

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide 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 75 seconds x 8 rounds:

Round 1:

200M Run

Round 2:

4 Power Snatches
8 Box Jumps, 24”/20”
4 Power Snatches

– alternate round 1 and 2 every 75 seconds until each round is completed 4 times.

AX:75#/55#
RX: 95#/65#
RX+: 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.

Each section should take 60 seconds or less to complete. Scale as needed, in order to get some rest in each station.

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Sunday 01.19.20

Warm-Up

A) 3 rounds of:

100m Jog
8 Dumbell Deadlifts
8 Dumbbell Push Press
8 Air Squats
4 Burpees

B) 2 Rounds:

5 Thrusters, with an empty bar
5 Deadlifts, with an empty bar
5 Thrusters, with an empty bar
100m Row

Workout

2 Rounds:

10 Power Clean and Jerks, 155#/105#
20 Burpees
400m Run

Then,
2 rounds:

10 Deadlifts, 245#/153#
20 Push-Ups
400m Row

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: the load on the bar should be challenging, but you should be able to complete quick singles each round. For the deadlift, the load should be challenging, but you should be able to complete touch and go repetitions.

Row/Run: each row and run section should not take more than 3 minutes to complete. Scale if needed.

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Wednesday 01.15.20

Warm-Up

A) 3 rounds:

30 Singles
10 Romanian Deadlifts, with an empty bar
30-second Plank

B) 3 Rounds:

15 Wall Balls
5 Burpees
5 Deadlifts, with an empty bar

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×2 rounds

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 5 repetitions with every weight jump.

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide 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

Every Two Minutes x 6 rounds:

20 Double-Unders
15 Unbroken Wall Balls 20#/14#
10 Unbroken GHD Sit-Ups

Workout Tip

Double Unders: you should be able to complete each set of double-unders in 30 seconds or less.

Wall Balls and GHD Sit-Ups: should be completed in 1 unbroken set each round.

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Wednesday 01.15.20

Warm-Up

A) 3 rounds:

30 Singles
10 Romanian Deadlifts, with an empty bar
30-second Plank

B) 3 Rounds:

15 Wall Balls
5 Burpees
5 Deadlifts, with an empty bar

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×2 rounds

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 5 repetitions with every weight jump.

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide 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

Every Two Minutes x 6 rounds:

20 Double-Unders
15 Unbroken Wall Balls 20#/14#
10 Unbroken GHD Sit-Ups

Workout Tip

Double Unders: you should be able to complete each set of double-unders in 30 seconds or less.

Wall Balls and GHD Sit-Ups: should be completed in 1 unbroken set each round.

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Thursday 01.09.20

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

Pause Deadlift
[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×2 rounds

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 5 repetitions with every weight jump.

Note: the pause is 1 inch off the ground for a 1 count pause. After the pause, continue to the finish position of the deadlift, with the hips fully extended. Pause for each repetition.

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide 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:

1-mile run

10:00-15:00:

5 Rounds of:
5 Dumbbell Power Cleans, 50#/35#
5 Burpees

15:00-20:00:

500m Row

Workout Tip

Start the workout with a running clock. You have 10 minutes to run a mile, once completed, rest in the remainder of the 10 minutes. Then you will complete 5 rounds in the 5 minute time domain, rest in the remainder of the 5 minutes. Finish with a max 500m effort.

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Thursday 01.09.20

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

Pause Deadlift
[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×2 rounds

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 5 repetitions with every weight jump.

Note: the pause is 1 inch off the ground for a 1 count pause. After the pause, continue to the finish position of the deadlift, with the hips fully extended. Pause for each repetition.

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide 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:

1-mile run

10:00-15:00:

5 Rounds of:
5 Dumbbell Power Cleans, 50#/35#
5 Burpees

15:00-20:00:

500m Row

Workout Tip

Start the workout with a running clock. You have 10 minutes to run a mile, once completed, rest in the remainder of the 10 minutes. Then you will complete 5 rounds in the 5 minute time domain, rest in the remainder of the 5 minutes. Finish with a max 500m effort.

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Thursday 01.02.20

Warm-Up

A) 400m Run

Then,
2 rounds:

10 Russian Swings
5 Burpees

B) 2 Rounds:

10 Empty Bar Deadlift
20 Double-Unders
20 Ring Rows

Strength

Deadlift

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

Objective: build to an RPE of 9 for 2 repetitions in the 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

Every 3 Minutes for 6 rounds:

A.
400m Row
Max Double-Unders

B.
400m Run
Max Rounds
3 Pull-Ups
6 Jumping Lunges

Workout Tip

Station A: the row should not take more than 2 minutes to complete.
Station B: the run should not take you more than 2 minutes to complete.

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Tuesday 12.31.19

Warm-Up

A) 3 rounds:

10m High Knees
10m Butt Kickers
5 Box Jumps
200m Run

B) 2 Rounds with an empty bar :

8 Romanian Deadlifts
8 Thrusters

Strength

Power Clean

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

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power clean. No back off sets after you reach the RPE of 9 for 2 repetitions.
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 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 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

For Time:

200m Run

Then, 3 rounds:
9 Deadlifts
6 Hang Power Cleans
3 Shoulders-to-Overhead
200m Run

Then, 2 Rounds:
9 Deadlifts
6 Hang Power Cleans
3 Shoulders-to-Overhead
200m Run

Then, 1 round:
9 Deadlifts
6 Hang Power Cleans
3 Shoulders-to-Overhead

RX+: 155#/105#
AX: 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.

Barbell Movement: choose a moderate weight that you feel comfortable cycling. All Deadlifts should be unbroken. Scale as needed.

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Thursday 01.02.20 Copy

Warm-Up

A) 400m Run

Then,
2 rounds:

10 Russian Swings
5 Burpees

B) 2 Rounds:

10 Empty Bar Deadlift
20 Double-Unders
20 Ring Rows

Strength

Deadlift

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

Objective: build to an RPE of 9 for 2 repetitions in the 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

Every 3 Minutes for 6 rounds:

A.
400m Row
Max Double-Unders

B.
400m Run
Max Rounds
3 Pull-Ups
6 Jumping Lunges

Workout Tip

Station A: the row should not take more than 2 minutes to complete.
Station B: the run should not take you more than 2 minutes to complete.

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