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Posts Tagged ‘Dips’

Wednesday 05.30.18

Warm-Up

A) 3 Rounds:

Each round 2 min, rest remaining time

50yd Run
5 Kettlebell Swing 35lb/26lb
7 Sit-Up

B) 5 Rounds:

3 Box Jumps 30”/24”
6 Lunges (bodyweight)

*30 seconds to complete each movement

Strength

Power Snatch

A) 3 sets x 3 reps @ 70% of Heavy Single
B) 3 sets x 2 reps @ 90% of set A)
C) 1 set x 3 reps @ 85% of set A

– Rest 90 sec between sets

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

Dips

4 sets x 3 reps from fail

– Rest 90 sec between sets

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

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

Strength Tip

Power Snatch: point your feet and knees slightly out. This will help keep the bar close without making contact with your knees during the pull. Focus on the shrug with your shoulders and pull up onto your toes. Exaggerate staying “tall” at the top of the extension and “pull” yourself under the bar, pushing against the bar the entire time.

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

IWT

Part 1

5 Rounds:

3 Snatches @ 70% of 1RM
1 min Assault bike, max calories
90 sec rest

Rest 5 min between parts

Part 2

3 Rounds:

10 Overhead Squat @50% Max Snatch (must take from ground)
500m Row
2 min Rest

Rest 5 min between part

Part 3

For Time:

50 Chest-to-Bar Pull-Ups

– Scale to regular Pull-Ups

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Wednesday 05.30.18

Warm-Up

A) 3 Rounds:

Each round 2 min, rest remaining time

50yd Run
5 Kettlebell Swing 35lb/26lb
7 Sit-Up

B) 5 Rounds:

3 Box Jumps 30”/24”
6 Lunges (bodyweight)

*30 seconds to complete each movement

Strength

Power Snatch

A) 3 sets x 3 reps @ 70% of Heavy Single
B) 3 sets x 2 reps @ 90% of set A)
C) 1 set x 3 reps @ 85% of set A

– Rest 90 sec between sets

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

Dips

4 sets x 3 reps from fail

– Rest 90 sec between sets

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

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

Strength Tip

Power Snatch: point your feet and knees slightly out. This will help keep the bar close without making contact with your knees during the pull. Focus on the shrug with your shoulders and pull up onto your toes. Exaggerate staying “tall” at the top of the extension and “pull” yourself under the bar, pushing against the bar the entire time.

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

IWT

Part 1

5 Rounds:

3 Snatches @ 70% of 1RM
1 min Assault bike, max calories
90 sec rest

Rest 5 min between parts

Part 2

3 Rounds:

10 Overhead Squat @50% Max Snatch (must take from ground)
500m Row
2 min Rest

Rest 5 min between part

Part 3

For Time:

50 Chest-to-Bar Pull-Ups

– Scale to regular Pull-Ups

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Saturday 05.26.18

Warm-Up

A) Primer:

3 Rounds, 1:30 min each:

200m Run

B) 3:00 min AMRAP:

4 Burpees
Rest 10 seconds
5 Toes-to-Bar
Rest 10 seconds
*Sub toes-to-bar with sit-up

Strength

Bench Press

Establish 1 Rep Max

A) 1 set x 6 reps @ 70% of new Heavy Single
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 3 reps from fail

Tempo: 1:1:1 (1 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

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

20 min AMRAP:

50 cals Assault bike
25yd Handstand Walk
20 Toes-to-Bar
25yd Handstand walk

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Saturday 05.26.18

Warm-Up

A) Primer:

3 Rounds, 1:30 min each:

200m Run

B) 3:00 min AMRAP:

4 Burpees
Rest 10 seconds
5 Toes-to-Bar
Rest 10 seconds
*Sub toes-to-bar with sit-up

Strength

Bench Press

Establish 1 Rep Max

A) 1 set x 6 reps @ 70% of new Heavy Single
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 3 reps from fail

Tempo: 1:1:1 (1 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

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

20 min AMRAP:

50 cals Assault bike
25yd Handstand Walk
20 Toes-to-Bar
25yd Handstand walk

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Friday 05.18.18

Warm-Up

A) For Completion:

7 Hand Release Push-Up
3 Burpee
5 Hand Release Push-Up
5 Burpee
3 Hand Release Push-Up
7 Burpee

B) In 3 minutes:

3 Strict Press (empty)
10yd Bear Crawl
20 sec Rest

Strength

Strict Press

4 x 5 @ 60% of 1RM

Rest 60 sec between sets

Dips

3 sets x 8-10 reps

Tempo: 1:0:3 (1 sec up,0 sec hold, 3 sec down)

– Rest 60 sec between sets

Strength Tip

Strict Press: keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending 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

3 rounds for time:

135/95

15 Hang Cleans
10 Shoulder to Overhead
5 Overhead Squats

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Friday 05.18.18

Warm-Up

A) For Completion:

7 Hand Release Push-Up
3 Burpee
5 Hand Release Push-Up
5 Burpee
3 Hand Release Push-Up
7 Burpee

B) In 3 minutes:

3 Strict Press (empty)
10yd Bear Crawl
20 sec Rest

Strength

Strict Press

4 x 5 @ 60% of 1RM

Rest 60 sec between sets

Dips

3 sets x 8-10 reps

Tempo: 1:0:3 (1 sec up,0 sec hold, 3 sec down)

– Rest 60 sec between sets

Strength Tip

Strict Press: keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending 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

3 rounds for time:

135/95

15 Hang Cleans
10 Shoulder to Overhead
5 Overhead Squats

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Friday 05.11.18

Warm-Up

5:00 Running Clock:

8 Kettlebell Swings 35lb/26lb
10yd Bear Crawl
4 Box Jumps 30”/24”

B) For Completion, 3 Rounds:

100m Farmer Carry 53lb/35lb
Rest (rest time = work time)

Strength

Power Clean

A) 3 sets x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 2 set x 3 reps @ 90% 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

3 sets x 3 reps from fail

– Rest 2 min between sets

Tempo: 2:0:1 (2 sec up,0 sec hold, 1 sec down)

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

Strength Tip

Power Clean: place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull. Make the rotation of your elbows fast during the catch and drop under the weight by pulling yourself under the bar. Move your feet wide enough that you can drop into your pelvis while staying above parallel.

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

Set up two bars – every 75 seconds:

1- Snatch – 155/95 – 4 Reps
2 – Clean – 205/125 – 4 Reps
3 – Snatch – 175/115- 4 Reps
4 – Clean – 225/145 -4 Reps
5 – 195/125- Snatch – 3 Reps
6 – 245/165 – Clean- 3 Reps
7 – 215/135 -Snatch – 3 Reps
8 – 265/175 – Clean – 3 Reps
9 – 235/145 – Snatch -2 Reps
10 – 285/185-Clean – 2 Reps
11- 255/155 – Snatch 1 Rep
12 – 305/195 Clean 1 Rep
13- 265/165 Snatch – 1 Rep
14 – 315/205 – Clean -1 Rep

Keep going up by 10 lbs until you can’t get a rep

– Can start at lighter weight if needed

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Friday 05.04.18

Warm-Up

A) 2 Rounds:

15 sec R Side Plank Hold
15 sec L Side Plank Hold
6 Burpees

Rest 20

B) Barbell Primer
30 sec work/15 sec rest between movements

2 Rounds:

Deadlift, with an empty bar
Power Clean, with an empty bar
Kettlebell Windmill R (light)
Kettlebell Windmill L (light)

Strength

Power Clean

A) 3 sets x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 2 set x 3 reps @ 90% of set (A)

Objective: match your reps in sets A and B

– Rest 90 sec between sets

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

Dips

3 sets x 2 reps from fail

Rest 90 sec between sets

Tempo: 1:0:2 (1 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

Power Clean: place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull.

Dips: make the rotation of your elbows fast during the catch and drop under the weight by pulling yourself under the bar. Move your feet wide enough that you can drop into your pelvis while staying above parallel. 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

5 Rounds for time:

5 Power Snatch @ 70% 1RM
5 Overhead Squats @ Same Weight
50 Double-Unders
25ft Handstand Walk

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Friday 05.11.18

Warm-Up

5:00 Running Clock:

8 Kettlebell Swings 35lb/26lb
10yd Bear Crawl
4 Box Jumps 30”/24”

B) For Completion, 3 Rounds:

100m Farmer Carry 53lb/35lb
Rest (rest time = work time)

Strength

Power Clean

A) 3 sets x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 2 set x 3 reps @ 90% 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

3 sets x 3 reps from fail

– Rest 2 min between sets

Tempo: 2:0:1 (2 sec up,0 sec hold, 1 sec down)

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

Strength Tip

Power Clean: place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull. Make the rotation of your elbows fast during the catch and drop under the weight by pulling yourself under the bar. Move your feet wide enough that you can drop into your pelvis while staying above parallel.

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

Set up two bars – every 75 seconds:

1- Snatch – 155/95 – 4 Reps
2 – Clean – 205/125 – 4 Reps
3 – Snatch – 175/115- 4 Reps
4 – Clean – 225/145 -4 Reps
5 – 195/125- Snatch – 3 Reps
6 – 245/165 – Clean- 3 Reps
7 – 215/135 -Snatch – 3 Reps
8 – 265/175 – Clean – 3 Reps
9 – 235/145 – Snatch -2 Reps
10 – 285/185-Clean – 2 Reps
11- 255/155 – Snatch 1 Rep
12 – 305/195 Clean 1 Rep
13- 265/165 Snatch – 1 Rep
14 – 315/205 – Clean -1 Rep

Keep going up by 10 lbs until you can’t get a rep

– Can start at lighter weight if needed

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Friday 05.04.18

Warm-Up

A) 2 Rounds:

15 sec R Side Plank Hold
15 sec L Side Plank Hold
6 Burpees

Rest 20

B) Barbell Primer
30 sec work/15 sec rest between movements

2 Rounds:

Deadlift, with an empty bar
Power Clean, with an empty bar
Kettlebell Windmill R (light)
Kettlebell Windmill L (light)

Strength

Power Clean

A) 3 sets x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 2 set x 3 reps @ 90% of set (A)

Objective: match your reps in sets A and B

– Rest 90 sec between sets

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

Dips

3 sets x 2 reps from fail

Rest 90 sec between sets

Tempo: 1:0:2 (1 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

Power Clean: place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull.

Dips: make the rotation of your elbows fast during the catch and drop under the weight by pulling yourself under the bar. Move your feet wide enough that you can drop into your pelvis while staying above parallel. 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

5 Rounds for time:

5 Power Snatch @ 70% 1RM
5 Overhead Squats @ Same Weight
50 Double-Unders
25ft Handstand Walk

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Wednesday 04.18.18

Warm-Up

A) 2 Rounds:

4 R/L Kettlebell Windmill (go light)
30 sec Side Plank Hold R
Broad Jump x 10yd
30 Sec Side Plank Hold L

B) 5:00 Running Clock:

40yd Farmer Carry 53lb/35lb
8 Kettlebell Swing 53lb/35lb
20 yd Sprint
Rest 20 seconds

Strength

Deadlift

A) 1 set x 4 reps @ 70% of Heavy Single (or +10lbs previous session)
B) 1 Set x 4 reps @ 90% of set (A)
C) 1 Set x 7 reps @ 85% of set (A)

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

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: 1:1:2 (1 sec up,1 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

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:

3 rounds for time:

200m Run
12 Squat Jumps
200m Run
9 Kettlebell Swings, 53#/35#
200m Run
6 Thrusters, 115#/75#
200m Run
3 Rope Climbs

*Substitute RIpe Climbs with 6 Dumbbell Snatches each arm, 50#/25#

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Wednesday 04.11.18

Warm-Up

A) 10-8-6-4

Kettlebell Swing 35lb/26lb
Air Squat

– Rest 20sec

*Sub Kettlebell Swing with Burpee

B) 3 Rounds x Max Effort:

1min Deadlift, with empty bar
1min Sit-Up

– Rest 90sec

*Max effort means as many reps as you can during time domain

Strength

Deadlift

A) 1 set x 5 reps @ 70% of Heavy Single
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 8 reps @ 85% of set (A)

Objective- Match your reps in sets (A) and (B).

– Rest 90 sec between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max (or +10lbs previous session) program weight increases from week 1

Dips

4 sets x 3 reps from fail

– Rest 90 sec between sets

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

*Training 3 reps from failure means train until you think you have 3 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

5k Row for time

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