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Posts Tagged ‘Dips’

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.

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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.

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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

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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

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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

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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

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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

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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

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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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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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