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Posts Tagged ‘Dumbbell Hang Clean’

Thursday 01.16.20

Warm-Up

A) 2 Rounds:

20m High Knees
20m Butt Kickers
20 Russian Swings
20 Air Squats

B) 3 rounds:

5 Dumbbell Hang Cleans
5 Dumbbell Front Squats
5 Dumbbell Push Press

Strength

Hang Squat Clean Above Knees

[email protected] RPE 6
[email protected] RPE 7
[email protected] 8×2 rounds

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 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

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

4 Rounds For Time:

8 Hang Power Cleans, 135#/95#
8 Shoulder to Overhead, 135#/95#
16 Calorie Row

RX+: 165#/115#.
RX: 135#/95#.
AX: 115#/75#

Workout Tip

Power Cleans: each round should be completed in 60 seconds or less. Scale as needed.

Shoulder-to-Overhead: each round should be completed in 60 seconds or less. Scale as needed

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Thursday 01.16.20

Warm-Up

A) 2 Rounds:

20m High Knees
20m Butt Kickers
20 Russian Swings
20 Air Squats

B) 3 rounds:

5 Dumbbell Hang Cleans
5 Dumbbell Front Squats
5 Dumbbell Push Press

Strength

Hang Squat Clean Above Knees

[email protected] RPE 6
[email protected] RPE 7
[email protected] 8×2 rounds

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 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

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

4 Rounds For Time:

8 Hang Power Cleans, 135#/95#
8 Shoulder to Overhead, 135#/95#
16 Calorie Row

RX+: 165#/115#.
RX: 135#/95#.
AX: 115#/75#

Workout Tip

Power Cleans: each round should be completed in 60 seconds or less. Scale as needed.

Shoulder-to-Overhead: each round should be completed in 60 seconds or less. Scale as needed

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Saturday 09.07.19

Warm-Up

A) 1 Round:

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

B) 2 Rounds:

12 Dumbbell Deadlifts
6 Dumbbell Front Squats
3 Dumbbell Hang Cleans
1 Minute rest

Strength

Hang Power Clean, From Ground

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9
Then 3 set at 85% of [email protected]

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 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Power Clean from Floor: grab the bar in your clean grip. 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 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

For Time:
6 Bar Muscle-Ups
12 Squat Cleans
400m Run
4 Bar Muscle-Ups
8 Squat Cleans
400m Run
2 Bar Muscle-Ups
4 Squat Cleans
400m Run

Workout Tip

Bar Muscle Ups: scale to 2x Chest to Bar Pull-Ups if bar Muscle-Ups are challenging. Each station of bar Muscle-Ups should not be broken up in more than 3 sets each round.

Squat Cleans: this load should be moderate. You should be able to complete each round in 2 minutes or less for the first round, 90 seconds the second round, and 1 minute the third round.

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Saturday 09.07.19

Warm-Up

A) 1 Round:

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

B) 2 Rounds:

12 Dumbbell Deadlifts
6 Dumbbell Front Squats
3 Dumbbell Hang Cleans
1 Minute rest

Strength

Hang Power Clean, From Ground

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9
Then 3 set at 85% of [email protected]

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 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Power Clean from Floor: grab the bar in your clean grip. 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 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

For Time:
6 Bar Muscle-Ups
12 Squat Cleans
400m Run
4 Bar Muscle-Ups
8 Squat Cleans
400m Run
2 Bar Muscle-Ups
4 Squat Cleans
400m Run

Workout Tip

Bar Muscle Ups: scale to 2x Chest to Bar Pull-Ups if bar Muscle-Ups are challenging. Each station of bar Muscle-Ups should not be broken up in more than 3 sets each round.

Squat Cleans: this load should be moderate. You should be able to complete each round in 2 minutes or less for the first round, 90 seconds the second round, and 1 minute the third round.

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Friday 06.14.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt kickers
10m Lunges
10m Butt Kickers
10m High Knees
100m Sprint

Rest 30 seconds

B) 3 Rounds:

10 Shoulder Rolls
10 Strict Dumbbell Press
20 Sit-Ups
20 seconds Handstand Hold

Strength

Push Press

5 @ RPE7
5 @ RPE8
5 @ RPE9x2 sets

Strength Tip

Objective: build to an RPE of 9 then perform the same weight for one more set.

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.

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

12 Min AMRAP:

10 Dumbbell Cleans, 50#/35#
10 Handstand Push-Ups
200′ Shuttle Run (50′ Out + 50′ Back x 2)

Workout Tip

Dumbbell Cleans: you should be able to complete each round of cleans in 3 sets or less! Scale load as needed.

Handstand Push-Ups: you should be able to complete each round of Handstand push-ups in 3 sets or less! Scale repetitions as needed. If more scaling is needed, scale to strict dumbbell press.

Shuttle Run: you will run to a 50’ mark, then run back to your starting point, then you will go back to the 50’ mark again, and finish where you started.

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Friday 06.14.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt kickers
10m Lunges
10m Butt Kickers
10m High Knees
100m Sprint

Rest 30 seconds

B) 3 Rounds:

10 Shoulder Rolls
10 Strict Dumbbell Press
20 Sit-Ups
20 seconds Handstand Hold

Strength

Push Press

5 @ RPE7
5 @ RPE8
5 @ RPE9x2 sets

Strength Tip

Objective: build to an RPE of 9 then perform the same weight for one more set.

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.

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

12 Min AMRAP:

10 Dumbbell Cleans, 50#/35#
10 Handstand Push-Ups
200′ Shuttle Run (50′ Out + 50′ Back x 2)

Workout Tip

Dumbbell Cleans: you should be able to complete each round of cleans in 3 sets or less! Scale load as needed.

Handstand Push-Ups: you should be able to complete each round of Handstand push-ups in 3 sets or less! Scale repetitions as needed. If more scaling is needed, scale to strict dumbbell press.

Shuttle Run: you will run to a 50’ mark, then run back to your starting point, then you will go back to the 50’ mark again, and finish where you started.

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Wednesday 09.05.18

Warm-Up

A) 3 Rounds:

8 Dumbbell Hang Power Clean, 25lb/15lb
8 Box Jump, 24”/20”
16 Double-Unders

*Sub double-under with 32 Single-Unders

B) Every 2 Minutes x 4 rounds:

5 Hang Power Clean
5 Strict Press
10 Good Mornings
10 Sit-Ups

Strength

Power Clean

3-3-3
3 sets x 3 reps

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more 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 with the hip crease of the athlete above parallel.

Workout

3 Rounds For Time:

10 Ground-to-Overhead
30 Double-Unders

Then:

30 GHD Sit-Ups

Then:

3 Rounds for Time:

10 Ground-to-Overhead
30 Double-Unders

RX+: 95#/65#
RX: 75#/55#
AX: 55#/45#

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.

Ground to Overhead: athletes can power clean and push press the bar up or perform power/muscle snatches (Snatching would be recommended). Weight should be light where athletes can complete their sets of 10 in no less than 2 sets.

Toes-to-Bar: For athletes who can perform GHD Sit-Ups but for whom this is too many reps for time cap, scale to 20 rep or 15 reps. accordingly. Movement should be scaled to toes to bar or hanging knee raises, if no GHD is available.

Double Unders: Hava athletes practice for 30 seconds or go to singles for doubled repetitions.

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Wednesday 09.05.18

Warm-Up

A) 3 Rounds:

8 Dumbbell Hang Power Clean, 25lb/15lb
8 Box Jump, 24”/20”
16 Double-Unders

*Sub double-under with 32 Single-Unders

B) Every 2 Minutes x 4 rounds:

5 Hang Power Clean
5 Strict Press
10 Good Mornings
10 Sit-Ups

Strength

Power Clean

3-3-3
3 sets x 3 reps

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more 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 with the hip crease of the athlete above parallel.

Workout

3 Rounds For Time:

10 Ground-to-Overhead
30 Double-Unders

Then:

30 GHD Sit-Ups

Then:

3 Rounds for Time:

10 Ground-to-Overhead
30 Double-Unders

RX+: 95#/65#
RX: 75#/55#
AX: 55#/45#

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.

Ground to Overhead: athletes can power clean and push press the bar up or perform power/muscle snatches (Snatching would be recommended). Weight should be light where athletes can complete their sets of 10 in no less than 2 sets.

Toes-to-Bar: For athletes who can perform GHD Sit-Ups but for whom this is too many reps for time cap, scale to 20 rep or 15 reps. accordingly. Movement should be scaled to toes to bar or hanging knee raises, if no GHD is available.

Double Unders: Hava athletes practice for 30 seconds or go to singles for doubled repetitions.

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