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Posts Tagged ‘dumbbell-front-squat’

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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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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Tuesday 09.25.18

Warm-Up

A) 2 Rounds:

400m Run
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#
Toes-to-Bar

Strength

Power Clean, From Floor
4-3-2-1
3 sets x 1 rep

Objective: build over the first four sets to a manageable single, then repeat that weight for three more sets.

Strength Tip

If athlete’s 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 with the hip crease of the athlete above parallel.

Workout

“Jackie”

For Time:

Row 1000m
50 Thrusters, 45#
30 Pull-Ups

Workout Tip

Row: for athletes likely to row slower than a 2:30/500m Split, reduce the distance to 750m.

Thrusters: athlete should be able to work at a rate of 10 thrusters every time they grab the bar! Scale load to light dumbbells if needed.

Pull-Ups: athlete should be able to complete this in no more than five sets. Scale repetitions as needed. Scale to jumping chest to bar pull-ups.

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Tuesday 09.25.18

Warm-Up

A) 2 Rounds:

400m Run
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#
Toes-to-Bar

Strength

Power Clean, From Floor
4-3-2-1
3 sets x 1 rep

Objective: build over the first four sets to a manageable single, then repeat that weight for three more sets.

Strength Tip

If athlete’s 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 with the hip crease of the athlete above parallel.

Workout

“Jackie”

For Time:

Row 1000m
50 Thrusters, 45#
30 Pull-Ups

Workout Tip

Row: for athletes likely to row slower than a 2:30/500m Split, reduce the distance to 750m.

Thrusters: athlete should be able to work at a rate of 10 thrusters every time they grab the bar! Scale load to light dumbbells if needed.

Pull-Ups: athlete should be able to complete this in no more than five sets. Scale repetitions as needed. Scale to jumping chest to bar pull-ups.

Continue ReadingNo Comments