Trifecta Trifecta

Posts Tagged ‘Deadlift’

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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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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Thursday 06.20.19

Warm-Up

A) 4 Rounds:

10m High Knees
10m Butt Kickers
5 Burpees
100m Run
30 Seconds Rest

B) 3 Rounds:

10 Russian Kettlebell Swings
10 Dumbbell Strict Press
10 Step-Ups, on a box

Strength

Deadlift

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

Every 2 Minutes x 4 sets:

200n Run
5 Burpee Box Jumps, 24”/20”
Max Dumbbell Snatches, 50#/35#*

– Rest 1 Minute

AX: 35#/35#

RX: As is

RX+: 70#/50#

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.

Run: complete each round in 60 sec or less. Scale as needed.

Burpee Box Jumps: complete each round of burpee box jumps in 30 seconds or less. Scale as needed.

Max Dumbbell Snatches: complete a minimum of 8 DB Snatches each round.

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Thursday 06.20.19

Warm-Up

A) 4 Rounds:

10m High Knees
10m Butt Kickers
5 Burpees
100m Run
30 Seconds Rest

B) 3 Rounds:

10 Russian Kettlebell Swings
10 Dumbbell Strict Press
10 Step-Ups, on a box

Strength

Deadlift

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

Every 2 Minutes x 4 sets:

200n Run
5 Burpee Box Jumps, 24”/20”
Max Dumbbell Snatches, 50#/35#*

– Rest 1 Minute

AX: 35#/35#

RX: As is

RX+: 70#/50#

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.

Run: complete each round in 60 sec or less. Scale as needed.

Burpee Box Jumps: complete each round of burpee box jumps in 30 seconds or less. Scale as needed.

Max Dumbbell Snatches: complete a minimum of 8 DB Snatches each round.

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Saturday 06.15.19

Warm-Up

A) 2 Rounds:

30 seconds Bike
15 seconds Rest
30 seconds Row
15 seconds Rest
30 seconds Jump Rope
15 seconds Rest

B) 2 Rounds:

15 Good Mornings, with an empty bar
10 Bent Over Rows, with an empty bar
5 Burpees

Strength

Deadlift

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 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
21-18-15-12-8-6-3:
Calorie Row

Alternate with:
42-36-30-24-16-12-6
Double-Unders

Workout Tip

Double-Unders: you should not spend more than one minute on each station. Scale repetitions as needed.

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Tuesday 06.11.19

Warm-Up

A) 2 Rounds:

5 Kettlebell Windmills Each, side
10 Russian Kettlebell Swings
15 Overhead Squats, with a PVC Pipe

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

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

Snatch

2 @ RPE6
2 @ RPE7x2 sets
2 @ RPE8x3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

If your 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 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 overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more 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

3 Minute AMRAP x 2 Rounds:

9 Deadlifts
6 Hang Power Cleans
3 Shoulder-To-Overhead

– 2 Minute Rest between rounds

Then,
3 min AMRAP:

Max Calorie Bike

RX+:135#/95#
RX: 95#/65#

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 barbell section should be completed in an unbroken set. Scale load as needed.

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Saturday 06.15.19

Warm-Up

A) 2 Rounds:

30 seconds Bike
15 seconds Rest
30 seconds Row
15 seconds Rest
30 seconds Jump Rope
15 seconds Rest

B) 2 Rounds:

15 Good Mornings, with an empty bar
10 Bent Over Rows, with an empty bar
5 Burpees

Strength

Deadlift

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 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
21-18-15-12-8-6-3:
Calorie Row

Alternate with:
42-36-30-24-16-12-6
Double-Unders

Workout Tip

Double-Unders: you should not spend more than one minute on each station. Scale repetitions as needed.

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Tuesday 06.11.19

Warm-Up

A) 2 Rounds:

5 Kettlebell Windmills Each, side
10 Russian Kettlebell Swings
15 Overhead Squats, with a PVC Pipe

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

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

Snatch

2 @ RPE6
2 @ RPE7x2 sets
2 @ RPE8x3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

If your 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 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 overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more 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

3 Minute AMRAP x 2 Rounds:

9 Deadlifts
6 Hang Power Cleans
3 Shoulder-To-Overhead

– 2 Minute Rest between rounds

Then,
3 min AMRAP:

Max Calorie Bike

RX+:135#/95#
RX: 95#/65#

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 barbell section should be completed in an unbroken set. Scale load as needed.

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Wednesday 06.05.19

Warm-Up

A) 2 rounds:

200m Row
20m High Knee
20m Butt Kicker
20 Ring Rows

B) 2 Rounds:

40 seconds Plank hold
20 seconds rest
40 seconds Kettlebell Swings
20 seconds rest
40 seconds Cal on Bike
20 seconds Rest

Strength

Deadlift

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 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

16-12-8 For Time:

Dumbbell Snatches, R
Dumbell Snatches, L
400m Run

RX+:50#/35#
RX: 45#/30#
AX: 35#/25#

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.

Dumbbell Snatches: complete all repetitions on the Right arm, then complete the same amount of repetitions on the left arm (EX: round 1 – 16 Right, 16 Left)

Run: after each round of DB snatches run 400m.

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