Trifecta Trifecta

Posts Tagged ‘dumbbell-front-squat’

Wednesday 08.07.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For Quality not for time:

15-12-9 reps of:
Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:
Toes-to-Bar

Strength

Hang Power Clean Above Knees

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

Strength Tip

In this set, we are using 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.

Objective: build to an RPE of 9 for 1 set of 4 repetitions with every weight jump.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above, the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

12 Minute AMRAP:

10 Bar Dips
20 Dumbbell Snatches, 50#/35#
50 Double-Unders

Workout Tip

Bar Dips: you should be able to complete all repetitions in 2 sets or less, scale as needed.

Double-Unders: this station should not take you more than 90 seconds to complete. Scale as needed.

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Wednesday 08.07.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For Quality not for time:

15-12-9 reps of:
Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:
Toes-to-Bar

Strength

Hang Power Clean Above Knees

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

Strength Tip

In this set, we are using 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.

Objective: build to an RPE of 9 for 1 set of 4 repetitions with every weight jump.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above, the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

12 Minute AMRAP:

10 Bar Dips
20 Dumbbell Snatches, 50#/35#
50 Double-Unders

Workout Tip

Bar Dips: you should be able to complete all repetitions in 2 sets or less, scale as needed.

Double-Unders: this station should not take you more than 90 seconds to complete. Scale as needed.

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Saturday 06.22.19

Warm-Up

A) 2 Rounds:

200m Run
20 Ring Rows
20 Sit-Ups
20 Air Squats

B) 2 Rounds:

4 Sumo Deadlift High Pull
4 Front Squat, with an empty barbell
4 Push Press, with an empty barbell
200m Run

Strength

Clean

2 @ RPE 6
2 @ RPE 7×2 sets
2 @ RPE 8×3 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.

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

For Time:

200m Run
30 Dumbbell Power Cleans, 50#/35#
30 Dumbbell Front Squats, 50#/35#
200m Run
20 Dumbbell Power Cleans, 50#/35#
20 Dumbbell Front Squats, 50#/35#
200m Run
10 Dumbbell Power Cleans, 50#/35#
10 Dumbbell Front Squats, 50#/35#
200m Run

RX: As is
AX: 35#/25#

Workout Tip

Run: don’t spend more than 1 minute on the 200M run, scale as needed.

Dumbbell Movements:You should choose a load that you can move in sets of 5. Scale as needed.

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Saturday 06.22.19

Warm-Up

A) 2 Rounds:

200m Run
20 Ring Rows
20 Sit-Ups
20 Air Squats

B) 2 Rounds:

4 Sumo Deadlift High Pull
4 Front Squat, with an empty barbell
4 Push Press, with an empty barbell
200m Run

Strength

Clean

2 @ RPE 6
2 @ RPE 7×2 sets
2 @ RPE 8×3 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.

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

For Time:

200m Run
30 Dumbbell Power Cleans, 50#/35#
30 Dumbbell Front Squats, 50#/35#
200m Run
20 Dumbbell Power Cleans, 50#/35#
20 Dumbbell Front Squats, 50#/35#
200m Run
10 Dumbbell Power Cleans, 50#/35#
10 Dumbbell Front Squats, 50#/35#
200m Run

RX: As is
AX: 35#/25#

Workout Tip

Run: don’t spend more than 1 minute on the 200M run, scale as needed.

Dumbbell Movements:You should choose a load that you can move in sets of 5. Scale as needed.

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Sunday 06.09.19

Warm-Up

A) 3 Rounds of:

1min Row
12 Wall Balls
6 Push-Ups

B) 3 Rounds:

12 Ball Slams
12 Dumbbell Snatches
12 Knee Raises
12 Lunges

Workout

“Sometimes we do it alone, sometimes we do it together”

For Time:

Alternating complete 12 Rounds:

12 Wall Balls, 20#/14#
12 Cal Row

(6 Rounds each athlete)

6 Rounds:

12 Dumbbell Deadlifts, 50#/35#
6 Dumbbell Front Squats, 50#/35#

(3 Rounds each athlete)

AX: 35#/25#
RX: As is
RX+: 65#/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.

Wall Ball: Should be completed in unbroken sets.

Dumbbell Deadlifts/Dumbbell Front Squats: should be completed in unbroken sets.

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Sunday 06.09.19

Warm-Up

A) 3 Rounds of:

1min Row
12 Wall Balls
6 Push-Ups

B) 3 Rounds:

12 Ball Slams
12 Dumbbell Snatches
12 Knee Raises
12 Lunges

Workout

“Sometimes we do it alone, sometimes we do it together”

For Time:

Alternating complete 12 Rounds:

12 Wall Balls, 20#/14#
12 Cal Row

(6 Rounds each athlete)

6 Rounds:

12 Dumbbell Deadlifts, 50#/35#
6 Dumbbell Front Squats, 50#/35#

(3 Rounds each athlete)

AX: 35#/25#
RX: As is
RX+: 65#/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.

Wall Ball: Should be completed in unbroken sets.

Dumbbell Deadlifts/Dumbbell Front Squats: should be completed in unbroken sets.

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Monday 04.01.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For Quality not for time, 15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:
Toes to Bar

Strength

EMOMx10:

2 Power Clean From Floor

Objective: start between 60-65% of 1RM, if you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

Strength Tip

If your technique is not there yet with the clean from the ground, 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 front rack position with the hip crease of above parallel.

Workout

“EMOMDAY”

Every 2 Minutes x 6 Rounds:

6 Power Snatch
30 Double-Unders

RX+:135#/95#
RX: 95#/65#
AX: 75#/55#

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.

Double Unders: you should complete all 30 double unders in 60 seconds or less, scale repetitions as needed.

Power Snatches: you should be able to complete all 6 repetitions unbroken.

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Thursday 01.10.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For quality, not for time:

15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:

Toes-to-Bar

Strength

EMOM x 10:

1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

If your technique is not there yet with the clean from the ground, 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 front rack position with the hip crease of above parallel.

Workout

4 Minute AMRAP:

40 Double-Unders
4 Hang Power Snatches, 115#/75#
4 Burpees Over Bar

– Rest 90 seconds and repeat the AMRAP for 3 rounds

RX+:135#/95#
RX: 115#/755#
AX: 35#/25#

Workout Tip

Double Unders: you should complete all 40 double-unders in 60 seconds or less, scale repetitions as needed.

Hang Power Snatches: you should be able to complete all 4 repetitions unbroken.

Note: when your time is completed, start back off where you left off.

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Thursday 01.10.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For quality, not for time:

15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:

Toes-to-Bar

Strength

EMOM x 10:

1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

If your technique is not there yet with the clean from the ground, 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 front rack position with the hip crease of above parallel.

Workout

4 Minute AMRAP:

40 Double-Unders
4 Hang Power Snatches, 115#/75#
4 Burpees Over Bar

– Rest 90 seconds and repeat the AMRAP for 3 rounds

RX+:135#/95#
RX: 115#/755#
AX: 35#/25#

Workout Tip

Double Unders: you should complete all 40 double-unders in 60 seconds or less, scale repetitions as needed.

Hang Power Snatches: you should be able to complete all 4 repetitions unbroken.

Note: when your time is completed, start back off where you left off.

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Tuesday 11.27.18

Warm-Up

A) Every 2 Minutes for 10 min:

10 Shoulder Rolls
10 Dumbbell Squats, 35#/25#
10 Calorie Row

B) 3 Rounds:

30 Second Plank Hold
30 Second Rest
30 Ring Rows
60 Second Rest

Strength

Squat Clean

3 sets x 3 reps @ 79% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 79lbs for their 3s

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

10 minutes AMRAP:

1 Chest-to-Bar Pull-Up
1 Box Jump, 30″/24″
2 Chest-to-Bar Pull-Up
2 Box Jumps
3 Chest-to-Bar Pull-Up
3 Box Jumps

Workout Tip

Chest-to-Bar Pull-Up: athletes that cannot perform a chest to bar pull up should scale to strict pull-ups or strict ring rows.

Box Jumps: athletes should get out of their comfort zone with the box jumps, chose a height that is slightly higher than what they are used to.

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Tuesday 11.27.18

Warm-Up

A) Every 2 Minutes for 10 min:

10 Shoulder Rolls
10 Dumbbell Squats, 35#/25#
10 Calorie Row

B) 3 Rounds:

30 Second Plank Hold
30 Second Rest
30 Ring Rows
60 Second Rest

Strength

Squat Clean

3 sets x 3 reps @ 79% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 79lbs for their 3s

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

10 minutes AMRAP:

1 Chest-to-Bar Pull-Up
1 Box Jump, 30″/24″
2 Chest-to-Bar Pull-Up
2 Box Jumps
3 Chest-to-Bar Pull-Up
3 Box Jumps

Workout Tip

Chest-to-Bar Pull-Up: athletes that cannot perform a chest to bar pull up should scale to strict pull-ups or strict ring rows.

Box Jumps: athletes should get out of their comfort zone with the box jumps, chose a height that is slightly higher than what they are used to.

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Tuesday 10.16.18

Warm-Up

A) 3min AMRAP:

100m Row
Rest 20sec

B) 4 Rounds:
4 Dumbbell Hang Power Clean, 25lb/15lb
4 Dumbbell Front Squats
8 Push-Ups

Strength

Every Minute on the Minute x18 Minutes Perform 1 Squat Clean

Objective: build to a heavy single squat clean. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/13).

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

3 Rounds of:

2min AMRAP:

1 Ring Muscle-Up
10 Wall Balls, 20#/14#

– 1 Minute Rest. Start where you left off.

Workout Tip

Muscle Up: if athletes cannot perform a muscle-up, scale to 2 Strict Pull-Ups and 2 Push-Ups.

Wall Ball: athletes should complete all 10 repetitions of muscle ups unbroken.

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