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Posts Tagged ‘Dumbbell Hang Power Clean’

Thursday 01.09.20

Warm-Up

A) 3 Rounds:

5 Dumbbell Deadlifts
5 Dumbbell Power Cleans
10 Air Squats

B) 1 Round:

200m Run
200m Row
20 Russian Swings

Strength

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

Here 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 5 repetitions with every weight jump.

Note: the pause is 1 inch off the ground for a 1 count pause. After the pause, continue to the finish position of the deadlift, with the hips fully extended. Pause for each repetition.

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

0-10:00:

1-mile run

10:00-15:00:

5 Rounds of:
5 Dumbbell Power Cleans, 50#/35#
5 Burpees

15:00-20:00:

500m Row

Workout Tip

Start the workout with a running clock. You have 10 minutes to run a mile, once completed, rest in the remainder of the 10 minutes. Then you will complete 5 rounds in the 5 minute time domain, rest in the remainder of the 5 minutes. Finish with a max 500m effort.

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Thursday 01.09.20

Warm-Up

A) 3 Rounds:

5 Dumbbell Deadlifts
5 Dumbbell Power Cleans
10 Air Squats

B) 1 Round:

200m Run
200m Row
20 Russian Swings

Strength

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

Here 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 5 repetitions with every weight jump.

Note: the pause is 1 inch off the ground for a 1 count pause. After the pause, continue to the finish position of the deadlift, with the hips fully extended. Pause for each repetition.

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

0-10:00:

1-mile run

10:00-15:00:

5 Rounds of:
5 Dumbbell Power Cleans, 50#/35#
5 Burpees

15:00-20:00:

500m Row

Workout Tip

Start the workout with a running clock. You have 10 minutes to run a mile, once completed, rest in the remainder of the 10 minutes. Then you will complete 5 rounds in the 5 minute time domain, rest in the remainder of the 5 minutes. Finish with a max 500m effort.

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Tuesday 12.03.19

Warm-Up

A) 4 rounds:

1 Minute Row at RPE 6
30 seconds Row at RPE 9

B) 2 Rounds:

10 Deadlift, with an empty bar
10 Ring Rows
10 Push-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Then 90% of [email protected] RPE9 for 2 more sets

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 5 repetitions in the Deadlift, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

5 Rounds:

12 Dumbbell Deadlifts 50#/35#
9 Dumbbell Hang Power Cleans 50#/35#
6 Dumbbell Front Squats 50#/35#
3 Ring Muscle-Ups

AX: 35#/25#
RX: as is

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.

Each round should not take you more than 3 minutes to complete, scale load as needed.

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Tuesday 12.03.19

Warm-Up

A) 4 rounds:

1 Minute Row at RPE 6
30 seconds Row at RPE 9

B) 2 Rounds:

10 Deadlift, with an empty bar
10 Ring Rows
10 Push-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Then 90% of [email protected] RPE9 for 2 more sets

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 5 repetitions in the Deadlift, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

5 Rounds:

12 Dumbbell Deadlifts 50#/35#
9 Dumbbell Hang Power Cleans 50#/35#
6 Dumbbell Front Squats 50#/35#
3 Ring Muscle-Ups

AX: 35#/25#
RX: as is

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.

Each round should not take you more than 3 minutes to complete, scale load as needed.

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Friday 11.22.19

Warm-Up

A) 2 rounds:

250m Row
25 Sit-Ups
25 seconds Bar Hang

B) 3 rounds:

5 Dumbbell Deadlifts
5 Ball Slams
10 Air Squats
5 Ball Slams

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets.

Workout

5 Rounds:

12 Dumbbell Deadlifts 50#/35#
9 Dumbbell Hang Power Cleans 50#/35#
6 Dumbbell Front Squats 50#/35#
3 Bar Muscle-Ups

AX: 35#/25#.12 Ring Rows

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.

Each set of dumbbells should be completed in 2 sets or less. Bar muscle-ups should be completed in 2 sets or less. Scale repetitions or load as needed.

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Friday 11.22.19

Warm-Up

A) 2 rounds:

250m Row
25 Sit-Ups
25 seconds Bar Hang

B) 3 rounds:

5 Dumbbell Deadlifts
5 Ball Slams
10 Air Squats
5 Ball Slams

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets.

Workout

5 Rounds:

12 Dumbbell Deadlifts 50#/35#
9 Dumbbell Hang Power Cleans 50#/35#
6 Dumbbell Front Squats 50#/35#
3 Bar Muscle-Ups

AX: 35#/25#.12 Ring Rows

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.

Each set of dumbbells should be completed in 2 sets or less. Bar muscle-ups should be completed in 2 sets or less. Scale repetitions or load as needed.

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Wednesday 11.06.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20 Air Squats

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

5 Hang Power Clean, below the knees
5 Front Squats
5 Push Press

Strength

Clean Work
EMOMx12 minutes:
1 Squat Clean
@ RPE 8

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.
Grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

5 Rounds For Time:

15 Calorie Row
15 Dumbbell Power Cleans 50#/35#
90 seconds Rest

Workout Tip

Each round should be a sprint! After the last DB is completed rest 90 seconds and repeat.

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Wednesday 11.06.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20 Air Squats

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

5 Hang Power Clean, below the knees
5 Front Squats
5 Push Press

Strength

Clean Work
EMOMx12 minutes:
1 Squat Clean
@ RPE 8

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.
Grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

5 Rounds For Time:

15 Calorie Row
15 Dumbbell Power Cleans 50#/35#
90 seconds Rest

Workout Tip

Each round should be a sprint! After the last DB is completed rest 90 seconds and repeat.

Continue ReadingNo Comments

Friday 09.20.19

Warm-Up

A) 20 Calorie Row

Then, 2 rounds:

10 Lunges
10 Dumbbell Power Cleans
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Press
6 Overhead Squats, with an empty bar
6 Strict Press

Strength

Power Clean, from ground

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Then, 4 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 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 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

In Teams of 2:

6×20 Calorie Row/Bike, alternating every 20 calories.

Then, 6 Rounds alternating every complete round:

12 Single Arm Lunges (6 Left/ 6 Right) 50#/35#
8 Dumbbell Snatches 50#/35#
4 Toes-to-Bar

Then,
6×20 Calorie Row/Bike, alternating every 20 calories.

AX: 35#/25#
RX: As is
RX+: 70#/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.

This is completed in a format where one athlete works, and one athlete rests. If you do not have a partner, work-rest 1:1 ratio. Make sure each section does not take you more than 75 seconds to complete each round.

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Friday 09.20.19

Warm-Up

A) 20 Calorie Row

Then, 2 rounds:

10 Lunges
10 Dumbbell Power Cleans
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Press
6 Overhead Squats, with an empty bar
6 Strict Press

Strength

Power Clean, from ground

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Then, 4 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 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 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

In Teams of 2:

6×20 Calorie Row/Bike, alternating every 20 calories.

Then, 6 Rounds alternating every complete round:

12 Single Arm Lunges (6 Left/ 6 Right) 50#/35#
8 Dumbbell Snatches 50#/35#
4 Toes-to-Bar

Then,
6×20 Calorie Row/Bike, alternating every 20 calories.

AX: 35#/25#
RX: As is
RX+: 70#/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.

This is completed in a format where one athlete works, and one athlete rests. If you do not have a partner, work-rest 1:1 ratio. Make sure each section does not take you more than 75 seconds to complete each round.

Continue ReadingNo Comments

Sunday 08.11.19

Warm-Up

A) 3 Rounds:

200m Run
10m Butt Kickers
10k High Knees
20 Single-Unders

B) 4 Rounds:

4 Push-Ups
8 Ring Rows
8 Windmills

Workout

Capacity

Buy In:
800m Run

Then:
30 Dumbbell Power Cleans, 50#/35#
6 Muscle-Ups
30 Box Jumps, 20”
20 Dumbbell Power Cleans, 50#/35#
4 Muscle-Ups
20 Box Jumps, 24”
10 Dumbbell Power Cleans, 50#/35#
2 Muscle-Ups
10 Box Jumps, 30”

Buy-Out:
800m Row

Workout Tip

If you can not perform muscle-ups, scale each muscle up to 3 strict pull-ups + 3 strict push-ups

Dumbbell Power Cleans: you should be able to complete reps of 5 every time you grab the dumbbell.

Box Jumps: start at a moderate to low height and every round increase the height!

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Sunday 08.11.19

Warm-Up

A) 3 Rounds:

200m Run
10m Butt Kickers
10k High Knees
20 Single-Unders

B) 4 Rounds:

4 Push-Ups
8 Ring Rows
8 Windmills

Workout

Capacity

Buy In:
800m Run

Then:
30 Dumbbell Power Cleans, 50#/35#
6 Muscle-Ups
30 Box Jumps, 20”
20 Dumbbell Power Cleans, 50#/35#
4 Muscle-Ups
20 Box Jumps, 24”
10 Dumbbell Power Cleans, 50#/35#
2 Muscle-Ups
10 Box Jumps, 30”

Buy-Out:
800m Row

Workout Tip

If you can not perform muscle-ups, scale each muscle up to 3 strict pull-ups + 3 strict push-ups

Dumbbell Power Cleans: you should be able to complete reps of 5 every time you grab the dumbbell.

Box Jumps: start at a moderate to low height and every round increase the height!

Continue ReadingNo Comments