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Posts Tagged ‘Deadlift’

Monday 03.18.19

Warm-Up

A) 3 Rounds of each station:

20 sec on / 10 sec off:

Row
Singles
Sit-Ups
Push-Ups

B) 2 Rounds:

9 Deadlift, with an empty barbell
6 Strict Press, with an empty barbell
3 Power Snatches

Strength

Deadlift

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

“EMOMDAY”

Capacity

Every Minute on the Minute alternate for a total of 3 complete rounds:

Minute 1:

40 Double-Unders

Minute 2:

20 sec L Sit

Minute 3:

10 Chest-to-Bar Pull-Ups

Minute 4:

5/5 Dumbell Snatches, 50#/35#

Workout Tip

With all the stations you should have 15-20 seconds of rest. Scale movements or repetitions to make this happen.

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Thursday 03.14.19

Warm-Up

A)
400m Run
20 Kettlebell Swings
400m Row
200m Run
10 Kettlebell Swings
200m Row

B) 2 Rounds:

10 Deadlift, with an empty barbell
10 Strict Press, with an empty barbell

Strength

Deadlift

Heavy 5
Then 1×5 at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

Capacity

5 Rounds:

15 Calorie Row
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#
2 Minute Rest

Workout Tip

Each round of this workout should not take more than 3 minutes to complete. Scale load as needed to make this happen

Deadlift: you should perform the movements in a touch and go format.

Hang Power Cleans: this should be a moderately loaded barbell, same as your light deadlifts.

Push Jerks: you should be able to complete each set in 2 sets or less.

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Monday 03.18.19

Warm-Up

A) 3 Rounds of each station:

20 sec on / 10 sec off:

Row
Singles
Sit-Ups
Push-Ups

B) 2 Rounds:

9 Deadlift, with an empty barbell
6 Strict Press, with an empty barbell
3 Power Snatches

Strength

Deadlift

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

“EMOMDAY”

Capacity

Every Minute on the Minute alternate for a total of 3 complete rounds:

Minute 1:

40 Double-Unders

Minute 2:

20 sec L Sit

Minute 3:

10 Chest-to-Bar Pull-Ups

Minute 4:

5/5 Dumbell Snatches, 50#/35#

Workout Tip

With all the stations you should have 15-20 seconds of rest. Scale movements or repetitions to make this happen.

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Thursday 03.14.19

Warm-Up

A)
400m Run
20 Kettlebell Swings
400m Row
200m Run
10 Kettlebell Swings
200m Row

B) 2 Rounds:

10 Deadlift, with an empty barbell
10 Strict Press, with an empty barbell

Strength

Deadlift

Heavy 5
Then 1×5 at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

Capacity

5 Rounds:

15 Calorie Row
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#
2 Minute Rest

Workout Tip

Each round of this workout should not take more than 3 minutes to complete. Scale load as needed to make this happen

Deadlift: you should perform the movements in a touch and go format.

Hang Power Cleans: this should be a moderately loaded barbell, same as your light deadlifts.

Push Jerks: you should be able to complete each set in 2 sets or less.

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Sunday 03.10.19

Warm-Up

A) 3 Rounds of:

24 Double-Unders
12 Wall Balls
6 Push-Ups

B) 3 Rounds:

12 Ball Slams
12 Power Snatches, with an empty bar
12 Overhead Squats
12 Knee Raises

Workout

(Retest- 10/10/18)

“You’re a TEN!”

For Time:

10 to 1:

Bar Dips
Knees to Elbows
Box Jumps, 24”/20”

Then:
800m Run

Then:
10 to 1
Overhead Squats
Deadlift
Burpees Over-the-Bar

AX: 75#/55#

RX: 95#/65#

RX+: Ring Dips, 115#/85#

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.

Dips: you should scale to the appropriate movement. If dips are challenging, scale to close grip push ups.

Knees To Elbows: scale to Knee raises if needed.

Overhead Squats: scale that cannot safely move in the overhead squat position, should scale to front squats.

You should lay parallel to the loaded barbell and perform your burpees jumping with both feet off the ground and landing with both feet together on the ground.

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Sunday 03.10.19

Warm-Up

A) 3 Rounds of:

24 Double-Unders
12 Wall Balls
6 Push-Ups

B) 3 Rounds:

12 Ball Slams
12 Power Snatches, with an empty bar
12 Overhead Squats
12 Knee Raises

Workout

(Retest- 10/10/18)

“You’re a TEN!”

For Time:

10 to 1:

Bar Dips
Knees to Elbows
Box Jumps, 24”/20”

Then:
800m Run

Then:
10 to 1
Overhead Squats
Deadlift
Burpees Over-the-Bar

AX: 75#/55#

RX: 95#/65#

RX+: Ring Dips, 115#/85#

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.

Dips: you should scale to the appropriate movement. If dips are challenging, scale to close grip push ups.

Knees To Elbows: scale to Knee raises if needed.

Overhead Squats: scale that cannot safely move in the overhead squat position, should scale to front squats.

You should lay parallel to the loaded barbell and perform your burpees jumping with both feet off the ground and landing with both feet together on the ground.

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Wednesday 03.06.19

Warm-Up

A) 3 Rounds, one round every 2 min:

20 Sit-Ups
20m Butt Kicker
20m Farmer Carry, 53lb/35lb

B) 20-18-16-14:

Double-Unders
Russian Kettlebell Swings

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

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. Last week of 6s.

Workout

Capacity

Every 4 Minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
200m Run

Workout Tip

Row/Run: you should be able to complete the station under 1 minute, scale distance as needed.
Kettlebell Swing: you should be able to complete the swinging station under 1 minute, scale repetitions as needed.

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Wednesday 03.06.19

Warm-Up

A) 3 Rounds, one round every 2 min:

20 Sit-Ups
20m Butt Kicker
20m Farmer Carry, 53lb/35lb

B) 20-18-16-14:

Double-Unders
Russian Kettlebell Swings

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

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. Last week of 6s.

Workout

Capacity

Every 4 Minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
200m Run

Workout Tip

Row/Run: you should be able to complete the station under 1 minute, scale distance as needed.
Kettlebell Swing: you should be able to complete the swinging station under 1 minute, scale repetitions as needed.

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Thursday 02.28.19

Warm-Up

A) 3 Rounds:

200m Run
10m Lunge
200m Row

B) 2 Rounds:

10 Deadlift, with an empty bar
15 Ring Rows
10 Windmills

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed. Last week of 6 repetitions.

Strength Tip

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

12 Minute AMRAP:

400m Run
20 Kettlebell Swings 70#/53#
1 Rope Climb

Workout Tip

Run: you should not take more than 2 minutes on the run, scale distance if needed.

Kettlebell Swings: you should choose a weight that is challenging, but that you can complete in 2 sets or less.

Rope Climb: if you do not have access to a rope, perform 5 strict pull-ups or 10 ring rows.

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Thursday 02.28.19

Warm-Up

A) 3 Rounds:

200m Run
10m Lunge
200m Row

B) 2 Rounds:

10 Deadlift, with an empty bar
15 Ring Rows
10 Windmills

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed. Last week of 6 repetitions.

Strength Tip

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

12 Minute AMRAP:

400m Run
20 Kettlebell Swings 70#/53#
1 Rope Climb

Workout Tip

Run: you should not take more than 2 minutes on the run, scale distance if needed.

Kettlebell Swings: you should choose a weight that is challenging, but that you can complete in 2 sets or less.

Rope Climb: if you do not have access to a rope, perform 5 strict pull-ups or 10 ring rows.

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Sunday 02.24.19

Warm-Up

A) 2 Rounds:

20m High Knee
20m Lunge
200m Run

B)3 Rounds:

6 Push-Ups
12 Empty Bar Muscle Snatches
18 Wall Balls

Workout

“10 To 6”

With a 10 minute clock:

Run 1 mile

As many Rounds of:

5 Deadlifts, 225#/135#
10 Hand Release Push-Ups

– Rest 2 minutes

With an 8-minute clock:

Run 800m

As many Rounds of:

5 Clean and Jerks 135#/95#
10 Back Squats, 135#/95#

– Rest 2 minutes

With a 6 minute clock:

Run 400m

As many Rounds of:

5 Power Snatches, 75#/55#
10 Pull-Ups

Workout Tip

Deadlift: you should be able to perform each round unbroken. Scale load accordingly.

Push-Up: you should be able to perform each round of 10 repetitions in no more than two sets.

Clean and Jerk: complete each set in no more than 2 sets. Weight should be moderate to light.

Back Squats: complete all 10 repetitions in 1 set at the most.

Power Snatches: complete all sets unbroken.

Pull-Ups: should be scaled to 2 sets or less each round.

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Saturday 02.23.19

Warm-Up

A) 3 Rounds, One Round every 2 Min:

20 Sit-Ups
20m Butt Kicker
20n Farmer Carry 53lb/35lb

B) 20-18-16-14:

Double-Unders
Russian Kettlebell Swings

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

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

2 Rounds of max effort at each station for 60 sec with a 30-second transition:

Toes-to-Bar
Burpees to a Pull-Up Bar
Kettlebell Swings, 53#/35#
Hand Release Push-Ups

Workout Tip

Toes to Bar: you should work on the kipping portion of the toes to bar. If you are unable to perform toes-to-bar, scale the movement to leg raises.

Kettlebell Swings: you should choose a weight that you can complete sets of 10 before putting the bell down.

Hand Release Push-Ups: make sure you are in a good plank position as you descend down and come up from the push-up position.

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