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Posts Tagged ‘Dumbbell Hang Power Clean’

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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Wednesday 11.21.18

Warm-Up

A) 20 sec of work, 10 sec rest:

6 Rounds
Sit-Up
Box Jump, 20”
Kettlebell Swing, 53lb/35lb

B) 300m Row
Rest 30 sec
150m Row
Rest 30
75m Row

Strength

Deadlift

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight. (Compare to 11/15)

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

3 min AMRAP:

500m Row
Then, Max Ring Dips

– Rest 1 Minute

3 min AMRAP:

500m Row
Then, Max Dumbbell Hang Power Clean

AX: 35#/25#
RX: 50#/35#

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!

Ring Dips: scale to a movement that is appropriate for the athlete to perform 5-10 unbroken repetitions before breaking. Scale to Push ups if needed.

Dumbbell Power Cleans: athletes should choose a load that they can perform touch and go movements. Scale to the appropriate weight.

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Wednesday 11.21.18

Warm-Up

A) 20 sec of work, 10 sec rest:

6 Rounds
Sit-Up
Box Jump, 20”
Kettlebell Swing, 53lb/35lb

B) 300m Row
Rest 30 sec
150m Row
Rest 30
75m Row

Strength

Deadlift

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight. (Compare to 11/15)

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

3 min AMRAP:

500m Row
Then, Max Ring Dips

– Rest 1 Minute

3 min AMRAP:

500m Row
Then, Max Dumbbell Hang Power Clean

AX: 35#/25#
RX: 50#/35#

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!

Ring Dips: scale to a movement that is appropriate for the athlete to perform 5-10 unbroken repetitions before breaking. Scale to Push ups if needed.

Dumbbell Power Cleans: athletes should choose a load that they can perform touch and go movements. Scale to the appropriate weight.

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Saturday 11.03.18

Warm-Up

A) 20m Bear Crawl
20m Butt Kickers
15m Bear Crawl
15m Butt Kickers
10m Bear Crawl
10m Butt Kickers

B) 21-15-9:

Kettlebell Swings, 35#/26#

10-10-10:

Goblet Squats, 35#/26#
Push-Ups

Strength

Deadlift, 1 inch of the floor pause

3 sets x 5 reps
1 set x 5 reps

Objective: build in repetitions of five until a challenging five rep is attained. Only complete one set. Pause for 1 second 1 inch above the ground.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

9 Rounds For Time:

6 Dumbbell Hang Power Cleans
3 Strict Press
9 Sit-Ups

AX: 25#/15#
RX: 35#/25#
RX+: 50#/35#

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.

Dumbbell Hang Power Clean/ Strict Press: athletes should complete each round unbroken.

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Saturday 11.03.18

Warm-Up

A) 20m Bear Crawl
20m Butt Kickers
15m Bear Crawl
15m Butt Kickers
10m Bear Crawl
10m Butt Kickers

B) 21-15-9:

Kettlebell Swings, 35#/26#

10-10-10:

Goblet Squats, 35#/26#
Push-Ups

Strength

Deadlift, 1 inch of the floor pause

3 sets x 5 reps
1 set x 5 reps

Objective: build in repetitions of five until a challenging five rep is attained. Only complete one set. Pause for 1 second 1 inch above the ground.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

9 Rounds For Time:

6 Dumbbell Hang Power Cleans
3 Strict Press
9 Sit-Ups

AX: 25#/15#
RX: 35#/25#
RX+: 50#/35#

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.

Dumbbell Hang Power Clean/ Strict Press: athletes should complete each round unbroken.

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Sunday 10.21.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold, RT
20 sec rest
45 sec Side Plank Hold, LT
20 sec rest

B) 3 Rounds:

20 sec Knees-to-Elbows
20 sec rest
20 sec Assault Bike
20 sec rest
20 sec Dumbbell Hang Power Clean, 30lb/20lb
20 sec rest

Workout

“50 Cent”

25 Minute AMRAP:

50 Assault Bike Calories
25 Seated Dumbbell Press
50 Toes-to-Bar
25 Deadlifts

AX: 25#/15#. 135#/95#
RX: 30#/20#. 165#/115#
RX+: 35#/25#. 185#/135#

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.

Bike: athletes should be able to complete all 50 calories in less than 5 minutes, scale repetitions as needed.

Seated Dumbbell Press: athletes should be able to complete all 25 calories in less than 3 minutes, scale repetitions or load as needed.

Toes to Bar: athletes should be able to complete all 50 Toes to bar in less than 5 minutes, scale repetitions as needed or scale to knee raises.

Deadlifts: athletes should be able to complete all 25 deadlifts in less than 3 minutes, scale repetitions or load as needed.

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Sunday 10.21.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold, RT
20 sec rest
45 sec Side Plank Hold, LT
20 sec rest

B) 3 Rounds:

20 sec Knees-to-Elbows
20 sec rest
20 sec Assault Bike
20 sec rest
20 sec Dumbbell Hang Power Clean, 30lb/20lb
20 sec rest

Workout

“50 Cent”

25 Minute AMRAP:

50 Assault Bike Calories
25 Seated Dumbbell Press
50 Toes-to-Bar
25 Deadlifts

AX: 25#/15#. 135#/95#
RX: 30#/20#. 165#/115#
RX+: 35#/25#. 185#/135#

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.

Bike: athletes should be able to complete all 50 calories in less than 5 minutes, scale repetitions as needed.

Seated Dumbbell Press: athletes should be able to complete all 25 calories in less than 3 minutes, scale repetitions or load as needed.

Toes to Bar: athletes should be able to complete all 50 Toes to bar in less than 5 minutes, scale repetitions as needed or scale to knee raises.

Deadlifts: athletes should be able to complete all 25 deadlifts in less than 3 minutes, scale repetitions or load as needed.

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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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Monday 09.10.18

Warm-Up

A) 0:00-3:00
AMRAP following at a 7/10 effort:

8 Dumbbell Hang Power Clean 30#/25#
8 Push-Up
8 Calorie Row

3:00-4:00
Rest

4:00-7:00
AMRAP following at a 7/10 effort:

5 Pull-Ups
10 Kettlebell Swings, 53#/35#
15 Double-Unders or 30 Single-Unders

Strength

Power Clean

3 sets x 3 reps
4 sets x 3 reps

Objective:
Build over the first three sets to a manageable weight, then repeat that weight for three more sets. Compare to 9/5)

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

“EMOMDAY”

Every Minute on the Minute for 16 Minutes Alternate Stations:

Minute 1 :
2 Rope Climbs

Minute 2:
20 Knee Raises

Minute 3:
20 Push Press 75#/55#

Minute 4:
20 Abmat Sit-Ups

Workout Tip

Rope Climb: rope climbs should be completed quickly. Scale to 1 rope climb for novice athletes. Scale down to partial rope climbs (mark a height on the rope with tape) or, for athletes who cannot perform rope climbs, substitute rope pulls, where the athlete begins lying face up on the ground with the rope in their hands and pulls themselves to standing, maintaining a hollow body position. Difficulty can be increased by elevating the feet. If no rope is available, athletes should perform 6 strict pull-ups.

Knee Raises: athletes should work on pushing down on the bar and bringing the knees as high and close to the chest as possible. Movements should be kipping.

Push Press: athletes should pick a weight that is light enough to complete in one to two sets.

Sit-Up: make sure athletes have the abmat correctly placed. No burning that tailbone!

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Monday 09.10.18

Warm-Up

A) 0:00-3:00
AMRAP following at a 7/10 effort:

8 Dumbbell Hang Power Clean 30#/25#
8 Push-Up
8 Calorie Row

3:00-4:00
Rest

4:00-7:00
AMRAP following at a 7/10 effort:

5 Pull-Ups
10 Kettlebell Swings, 53#/35#
15 Double-Unders or 30 Single-Unders

Strength

Power Clean

3 sets x 3 reps
4 sets x 3 reps

Objective:
Build over the first three sets to a manageable weight, then repeat that weight for three more sets. Compare to 9/5)

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

“EMOMDAY”

Every Minute on the Minute for 16 Minutes Alternate Stations:

Minute 1 :
2 Rope Climbs

Minute 2:
20 Knee Raises

Minute 3:
20 Push Press 75#/55#

Minute 4:
20 Abmat Sit-Ups

Workout Tip

Rope Climb: rope climbs should be completed quickly. Scale to 1 rope climb for novice athletes. Scale down to partial rope climbs (mark a height on the rope with tape) or, for athletes who cannot perform rope climbs, substitute rope pulls, where the athlete begins lying face up on the ground with the rope in their hands and pulls themselves to standing, maintaining a hollow body position. Difficulty can be increased by elevating the feet. If no rope is available, athletes should perform 6 strict pull-ups.

Knee Raises: athletes should work on pushing down on the bar and bringing the knees as high and close to the chest as possible. Movements should be kipping.

Push Press: athletes should pick a weight that is light enough to complete in one to two sets.

Sit-Up: make sure athletes have the abmat correctly placed. No burning that tailbone!

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