Trifecta Trifecta

Posts Tagged ‘Dips’

Wednesday 08.01.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold, RT
20 sec rest
45 sec Side Plank Hold, LT
20 sec rest

*Use the 20 sec rest at the end of round 3 as a transition into section (B)

B) 5 min time cap:

5 Strict Press, with an empty bar
10 Walking Lunges
20yd Sprint

Strength

3 sets x 5 reps Push Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Week 4 of 8. Compare to 7/21)

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

3 Rounds, 3 min AMRAP each:

2 Muscle-Ups
4 Ring Dips
8 Kettlebell Swings, 53#/35#

– 3 Minute Rest between rounds

Workout Tip

Muscle-Up: if athletes cannot perform muscle-ups have them change the workout to 8 Bar Dips or 8 close grip Push-Ups + 8 Kettlebell Swings.

Ring Dip: the press out of the second muscle-up does not count as the first ring dip. If the dip portion of the movement is challenging scale to 2 ring dips.

Kettlebell Swing: athletes should perform American Swings in unbroken sets.

Continue ReadingNo Comments

Wednesday 08.01.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold, RT
20 sec rest
45 sec Side Plank Hold, LT
20 sec rest

*Use the 20 sec rest at the end of round 3 as a transition into section (B)

B) 5 min time cap:

5 Strict Press, with an empty bar
10 Walking Lunges
20yd Sprint

Strength

3 sets x 5 reps Push Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Week 4 of 8. Compare to 7/21)

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

3 Rounds, 3 min AMRAP each:

2 Muscle-Ups
4 Ring Dips
8 Kettlebell Swings, 53#/35#

– 3 Minute Rest between rounds

Workout Tip

Muscle-Up: if athletes cannot perform muscle-ups have them change the workout to 8 Bar Dips or 8 close grip Push-Ups + 8 Kettlebell Swings.

Ring Dip: the press out of the second muscle-up does not count as the first ring dip. If the dip portion of the movement is challenging scale to 2 ring dips.

Kettlebell Swing: athletes should perform American Swings in unbroken sets.

Continue ReadingNo Comments

Thursday 07.26.18

Warm-Up

20m Bear Crawl
20 Jumping Jacks
10 Hand-Release Push-Ups

3 rounds:

10 Bench Presses, with an empty bar
30 Jump Ropes

Strength

3 sets x 5 reps Bench Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 7/18. This is Week 4 of 8)

Workout

For Time:

20 Bar Dips
20 Burpees
50 Weighted Jump Ropes
15 Bar Dips
15 Burpees
50 Weighted Jump Ropes
10 Bar Dips
10 Burpees
50 Weighted Jump Ropes

Workout Tip

Bar Dips: if athletes have trouble with dips, scale to perfect strict push-ups.

Burpees: athletes should make sure to extend their hips at the end of the burpee and have their feet leave the floor.

Weighted Jump Ropes: if athletes do not have access to a weighted jump rope, have them substitute the movement with 50 Double-Unders or 100 Singles every round.

Continue ReadingNo Comments

Thursday 07.26.18

Warm-Up

20m Bear Crawl
20 Jumping Jacks
10 Hand-Release Push-Ups

3 rounds:

10 Bench Presses, with an empty bar
30 Jump Ropes

Strength

3 sets x 5 reps Bench Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 7/18. This is Week 4 of 8)

Workout

For Time:

20 Bar Dips
20 Burpees
50 Weighted Jump Ropes
15 Bar Dips
15 Burpees
50 Weighted Jump Ropes
10 Bar Dips
10 Burpees
50 Weighted Jump Ropes

Workout Tip

Bar Dips: if athletes have trouble with dips, scale to perfect strict push-ups.

Burpees: athletes should make sure to extend their hips at the end of the burpee and have their feet leave the floor.

Weighted Jump Ropes: if athletes do not have access to a weighted jump rope, have them substitute the movement with 50 Double-Unders or 100 Singles every round.

Continue ReadingNo Comments

Wednesday 07.18.18

Warm-Up

1600m Run

3 Rounds with an empty bar:

5 Bench Presses
5 Strict Pull-Ups

Strength

3 sets x 5 reps Bench Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 7/12. This is Week 3 of 8)

Workout

4 Rounds for reps, every 3 min:

400m Run

Then Max Reps:

RX+: Perform a near-maximal set of Ring Muscle-Ups
RX: Perform a near-maximal set of Bar Dips.
AX: Perform a near-maximal set of Strict Push-Ups

– Rest 2 min between sets

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: Athletes should complete each run in 2 minutes or less. Scale distance if needed.

Near-Maximal: Do not go to failure, remember you have 4 rounds to complete. Hold 1-2 repetitions in the tank.

Muscle Up/Dip/Push Up: Scale to a movement that you can complete comfortably. If you just learned to muscle up, do not try and insert them into a workout under fatigue. Nothing wrong with good old push-ups.

Continue ReadingNo Comments

Wednesday 07.18.18

Warm-Up

1600m Run

3 Rounds with an empty bar:

5 Bench Presses
5 Strict Pull-Ups

Strength

3 sets x 5 reps Bench Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 7/12. This is Week 3 of 8)

Workout

4 Rounds for reps, every 3 min:

400m Run

Then Max Reps:

RX+: Perform a near-maximal set of Ring Muscle-Ups
RX: Perform a near-maximal set of Bar Dips.
AX: Perform a near-maximal set of Strict Push-Ups

– Rest 2 min between sets

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: Athletes should complete each run in 2 minutes or less. Scale distance if needed.

Near-Maximal: Do not go to failure, remember you have 4 rounds to complete. Hold 1-2 repetitions in the tank.

Muscle Up/Dip/Push Up: Scale to a movement that you can complete comfortably. If you just learned to muscle up, do not try and insert them into a workout under fatigue. Nothing wrong with good old push-ups.

Continue ReadingNo Comments

Monday 06.18.18

Warm-Up

A) 4 Rounds:

5 Hand-Release Push-Ups
4 Box Jumps
20 sec Rest
3 Strict Pull-Ups
20yd Sprint
20 sec Rest

B) For completion, 5 min AMRAP:

4 Kettlebell Windmill, each arm (stay light)
45 seconds Plank Hold

Strength

Deadlift

A) 2 sets x 6 reps @ 70% of Heavy Single (or +10lbs previous session)
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

Objective – match your reps in sets A and B

– Rest 2 Min between sets

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

Dips

4 sets x 2 reps from fail

Tempo 2:1:2 (2 sec up, 1 sec hold, 2 sec down)

– Rest 90 sec between sets

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Dips: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward. Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly.

Workout

For Time:

100 Wall Balls 20/14
150 Double-Unders
20 Power Snatches 135/95

Continue ReadingNo Comments

Monday 06.18.18

Warm-Up

A) 4 Rounds:

5 Hand-Release Push-Ups
4 Box Jumps
20 sec Rest
3 Strict Pull-Ups
20yd Sprint
20 sec Rest

B) For completion, 5 min AMRAP:

4 Kettlebell Windmill, each arm (stay light)
45 seconds Plank Hold

Strength

Deadlift

A) 2 sets x 6 reps @ 70% of Heavy Single (or +10lbs previous session)
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

Objective – match your reps in sets A and B

– Rest 2 Min between sets

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

Dips

4 sets x 2 reps from fail

Tempo 2:1:2 (2 sec up, 1 sec hold, 2 sec down)

– Rest 90 sec between sets

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Dips: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward. Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly.

Workout

For Time:

100 Wall Balls 20/14
150 Double-Unders
20 Power Snatches 135/95

Continue ReadingNo Comments

Monday 06.11.18

Warm-Up

A) 4 Rounds:

7 Ball Slams 20lb/10lb
7 Burpees
30 sec Plank Hold (right side)
30 sec Plank Hold (left side)
45 sec Rest

*Sub ball slams with jumping squat

B) Tabata 4 rounds:

20 sec work / 10 sec rest

Double-Unders

*Sub with single-unders

Strength

Strict Press

A) 2 sets x 5 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 7-9 reps @ 85% of set (A)

Objective: match your reps in sets A and B

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

– Rest 90 sec between sets

Dips

3 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop

Strength Tip

Strict Press: keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid overextending at the top of the movement

Dips: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward
Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly

Workout

9-6-3:

Overhead Squat 185/135
Burpee Box Jumps

– Rest 3 min

21-15-9:

Overhead Squat 135/95
Burpees

Continue ReadingNo Comments

Monday 06.11.18

Warm-Up

A) 4 Rounds:

7 Ball Slams 20lb/10lb
7 Burpees
30 sec Plank Hold (right side)
30 sec Plank Hold (left side)
45 sec Rest

*Sub ball slams with jumping squat

B) Tabata 4 rounds:

20 sec work / 10 sec rest

Double-Unders

*Sub with single-unders

Strength

Strict Press

A) 2 sets x 5 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 7-9 reps @ 85% of set (A)

Objective: match your reps in sets A and B

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

– Rest 90 sec between sets

Dips

3 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop

Strength Tip

Strict Press: keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid overextending at the top of the movement

Dips: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward
Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly

Workout

9-6-3:

Overhead Squat 185/135
Burpee Box Jumps

– Rest 3 min

21-15-9:

Overhead Squat 135/95
Burpees

Continue ReadingNo Comments

Monday 06.04.18

Warm-Up

A) 3 min AMRAP:

6 Kettlebell Swings, 35lb/26lb
6 Push-Ups
20yd Bear Crawl

*Rest 1 min between sections A and B

B) 4 min AMRAP:

40yd Sprint
3 Handstand Push-Ups
6 Ball Slams, 20lb/10lb

*Sub ball slam with jumping air squat

Strength

Bench Press

A) 2 sets x 6 reps @ 70% of 1 Rep Max (or +5 lbs previous session)
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

Objective: match your reps in sets A and B.

– Rest 90 sec between sets

Dips

3 sets x 2 reps from fail

– Rest 90 sec between sets

– Tempo 2:0:2 (2 sec up,0 sec hold, 2 sec down)

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Bench Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.

Dips: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward
Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly.

Workout

7 rounds for time:

200m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
3 Thrusters 115lb/75lb

Continue ReadingNo Comments

Monday 06.04.18

Warm-Up

A) 3 min AMRAP:

6 Kettlebell Swings, 35lb/26lb
6 Push-Ups
20yd Bear Crawl

*Rest 1 min between sections A and B

B) 4 min AMRAP:

40yd Sprint
3 Handstand Push-Ups
6 Ball Slams, 20lb/10lb

*Sub ball slam with jumping air squat

Strength

Bench Press

A) 2 sets x 6 reps @ 70% of 1 Rep Max (or +5 lbs previous session)
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

Objective: match your reps in sets A and B.

– Rest 90 sec between sets

Dips

3 sets x 2 reps from fail

– Rest 90 sec between sets

– Tempo 2:0:2 (2 sec up,0 sec hold, 2 sec down)

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Bench Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.

Dips: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward
Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly.

Workout

7 rounds for time:

200m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
3 Thrusters 115lb/75lb

Continue ReadingNo Comments