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Posts Tagged ‘Dumbbell Deadlift’

Tuesday 05.14.19

Warm-Up

A) 3 Rounds:

15 Russian Kettlebell Swings
10 Dumbbell Snatches
5 Ball Slams

B) 5 Rounds:

10 Single-Unders
10 Double-Unders
10 Sit-Ups
10 Knee Raises

Strength

Deadlift

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

Objective: build to an RPE of 8 for 3 sets of 3 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

10 Rounds of:

5 Dumbbell Deadlifts 50#/35#
5 Dumbbell Power Cleans 50#/35#
20 Double-Unders

Workout Tip

Dumbbell Movements: each round of dumbbell movements should be completed in unbroken sets. Scale as needed.

Double-Unders: you should not take more than 30 seconds on this station, scale to 40 singles if needed.

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Tuesday 05.14.19

Warm-Up

A) 3 Rounds:

15 Russian Kettlebell Swings
10 Dumbbell Snatches
5 Ball Slams

B) 5 Rounds:

10 Single-Unders
10 Double-Unders
10 Sit-Ups
10 Knee Raises

Strength

Deadlift

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

Objective: build to an RPE of 8 for 3 sets of 3 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

10 Rounds of:

5 Dumbbell Deadlifts 50#/35#
5 Dumbbell Power Cleans 50#/35#
20 Double-Unders

Workout Tip

Dumbbell Movements: each round of dumbbell movements should be completed in unbroken sets. Scale as needed.

Double-Unders: you should not take more than 30 seconds on this station, scale to 40 singles if needed.

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Monday 05.06.19

Warm-Up

A)

200m Run
10 Calorie Row
10 Walking Lunges
10 Dumbbell Deadlift
10 Dumbbell Push Press
10 Ring Rows
10 Cal Row
200m Run

B) 3 Rounds starting with an empty bar and adding each round:

2 Strict Press
2 Push Press
2 Split Jerk

Strength

1 Push Press + 2 Split Jerk

Every 2 minutes x 6 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds. 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.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

“EMOMDAY”

EMOM X 12 minutes:

Alternate Stations every minute

A. 12/10 Calorie Row

B. 12 Handstand Push-Ups*

C. 12/10 Calorie Row

D. 12 Chest-to-Bar Pull-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Dumbbell Press, strict

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

Calorie Row: you should be able to complete all the rowing portion in 40 seconds or less

Handstand Push-Ups: scale repetitions so you can complete the given set in 40 seconds or less

Chest-to-Bar Pull-Ups: scale repetitions so you can complete the given set in 40 seconds or less

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Monday 05.06.19

Warm-Up

A)

200m Run
10 Calorie Row
10 Walking Lunges
10 Dumbbell Deadlift
10 Dumbbell Push Press
10 Ring Rows
10 Cal Row
200m Run

B) 3 Rounds starting with an empty bar and adding each round:

2 Strict Press
2 Push Press
2 Split Jerk

Strength

1 Push Press + 2 Split Jerk

Every 2 minutes x 6 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds. 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.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

“EMOMDAY”

EMOM X 12 minutes:

Alternate Stations every minute

A. 12/10 Calorie Row

B. 12 Handstand Push-Ups*

C. 12/10 Calorie Row

D. 12 Chest-to-Bar Pull-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Dumbbell Press, strict

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

Calorie Row: you should be able to complete all the rowing portion in 40 seconds or less

Handstand Push-Ups: scale repetitions so you can complete the given set in 40 seconds or less

Chest-to-Bar Pull-Ups: scale repetitions so you can complete the given set in 40 seconds or less

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Friday 03.23.18

Warm-Up

A) 3 Rounds:

9 Wall Balls 14lb/8lb
7 Toes-to-Bar

– Rest 20 seconds

5 Front Squats, with an empty bar
3 Burpees

– Rest 20 seconds

*Rest 90 seconds between sections A and B

B) 25 Double-Unders
1 Wall Climb
20 Double-Unders
2 Wall Climb
15 Double-Unders
3 Wall Climb

Strength

Front Squat

A) 3 sets x 5 reps @ 70% of Heavy Single or (+5lbs previous session)
B) 1 set x 6-8 reps @ 85% of today’s working weight from section (A)

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

– Rest 2 Min between sets

Strength Tip

Focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads.

Workout

20-minute AMRAP:

15 Toes-to-Bar
12 Dumbbell Deadlift, 50#/35#
9 Dumbbell Thrusters, 50#/35#

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Friday 03.23.18

Warm-Up

A) 3 Rounds:

9 Wall Balls 14lb/8lb
7 Toes-to-Bar

– Rest 20 seconds

5 Front Squats, with an empty bar
3 Burpees

– Rest 20 seconds

*Rest 90 seconds between sections A and B

B) 25 Double-Unders
1 Wall Climb
20 Double-Unders
2 Wall Climb
15 Double-Unders
3 Wall Climb

Strength

Front Squat

A) 3 sets x 5 reps @ 70% of Heavy Single or (+5lbs previous session)
B) 1 set x 6-8 reps @ 85% of today’s working weight from section (A)

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

– Rest 2 Min between sets

Strength Tip

Focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads.

Workout

20-minute AMRAP:

15 Toes-to-Bar
12 Dumbbell Deadlift, 50#/35#
9 Dumbbell Thrusters, 50#/35#

Continue ReadingNo Comments