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Posts Tagged ‘Dumbbell Hang Power Clean’

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!

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Tuesday 06.25.19

Warm-Up

A) 1 round:

400m Run
10 Push-Ups
10 Dumbbell Hang Power Cleans
10 Sit-Ups
200m Run
10 Push-Ups
10 Dumbbell Hang Power Cleans
10 Sit-Ups
100M Run
10 Push-Ups
10 Dumbbell Hang Power Cleans
10 Sit-Ups

B) With an Empty Bar:
4 Hang Power Cleans, above the knee
4 Hang Cleans, above the knee
– Rest 30 seconds
4 Hang Power Cleans, below the knee
4 Hang Cleans, below the knee

Strength

Clean

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
2 reps @ RPE 10

Strength Tip

Objective: build to an RPE of 10, performing the 2 repetitions 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

3 Rounds For Time:

200m Run
15 Handstand Push-Ups
10 Power Cleans, 155#/105#

RX+: 155#/105#. Strict HSPU
RX: 135#/95#
AX: 95#/65#

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.

Run: complete the 200m run in 60 seconds or less.

Handstand Push-Ups: complete each set in 2 rounds or less.

Power Cleans: complete each round of cleans in 5 sets or less. Scale as needed.

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Tuesday 06.25.19

Warm-Up

A) 1 round:

400m Run
10 Push-Ups
10 Dumbbell Hang Power Cleans
10 Sit-Ups
200m Run
10 Push-Ups
10 Dumbbell Hang Power Cleans
10 Sit-Ups
100M Run
10 Push-Ups
10 Dumbbell Hang Power Cleans
10 Sit-Ups

B) With an Empty Bar:
4 Hang Power Cleans, above the knee
4 Hang Cleans, above the knee
– Rest 30 seconds
4 Hang Power Cleans, below the knee
4 Hang Cleans, below the knee

Strength

Clean

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
2 reps @ RPE 10

Strength Tip

Objective: build to an RPE of 10, performing the 2 repetitions 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

3 Rounds For Time:

200m Run
15 Handstand Push-Ups
10 Power Cleans, 155#/105#

RX+: 155#/105#. Strict HSPU
RX: 135#/95#
AX: 95#/65#

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.

Run: complete the 200m run in 60 seconds or less.

Handstand Push-Ups: complete each set in 2 rounds or less.

Power Cleans: complete each round of cleans in 5 sets or less. Scale as needed.

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Monday 06.03.19

Warm-Up

A) 4 Rounds:

5 Calorie Row
10 Air Squats
10 Sit-Ups

B) Every Minute On the Minute x 2 rounds:

4 Front Squats, with an empty barbell
4 Push Press, with an empty barbell
4 Hang Clean, with an empty barbell
Sit-Ups in the remaining amount of time

Strength

Clean

2 @ RPE 6
2 @ RPE 7
2 @ RPE 8 x 2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 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

“EMOMDAY”

Every 3 minutes x 4 rounds, alternate stations A and B:

A.
30/24 Calorie Row

B.
3 Rounds:

8 Dumbbell Power Cleans, 50#/35#
4 Burpees

Workout Tip

Note: you will perform each station 2 times, alternating a total of 4 rounds.

Row: you should not take more than 2:30 min for this station, scale calories as needed.

B: each round should take you more than 40 seconds to complete. You should have rest before going back to the row station.

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Monday 06.03.19

Warm-Up

A) 4 Rounds:

5 Calorie Row
10 Air Squats
10 Sit-Ups

B) Every Minute On the Minute x 2 rounds:

4 Front Squats, with an empty barbell
4 Push Press, with an empty barbell
4 Hang Clean, with an empty barbell
Sit-Ups in the remaining amount of time

Strength

Clean

2 @ RPE 6
2 @ RPE 7
2 @ RPE 8 x 2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 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

“EMOMDAY”

Every 3 minutes x 4 rounds, alternate stations A and B:

A.
30/24 Calorie Row

B.
3 Rounds:

8 Dumbbell Power Cleans, 50#/35#
4 Burpees

Workout Tip

Note: you will perform each station 2 times, alternating a total of 4 rounds.

Row: you should not take more than 2:30 min for this station, scale calories as needed.

B: each round should take you more than 40 seconds to complete. You should have rest before going back to the row station.

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Thursday 04.18.19

Warm-Up

A) 3 Rounds:

150m Row
10 Step-Ups, on a high box
15 Ring Rows

B) 2 Rounds:

10 Push Press, with Dumbbells
10 Dumbbell Press
10 Step-Ups

Strength

5 rounds:

8 Push Press
8-8-8-8-8

B.
8 Strict Pull-Up
8-8-8-8-8

*Superset A and B then rest 3 minutes

Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.

Workout

Capacity

AMRAP 12:

3 Dumbbell Hang Power Snatches
6 Dumbbell Hang Power Cleans
9 Box Jumps, 30”/24”

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

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 movements: you should be able to perform all dumbbell movements in 2 sets or less. Scale the load as needed.

Box Jumps: the first series of box jumps, should be higher than your usual height for box jumps, even if it is only by one inch. The second round of box jumps will be at a height that you feel comfortable jumping to.

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Thursday 04.18.19

Warm-Up

A) 3 Rounds:

150m Row
10 Step-Ups, on a high box
15 Ring Rows

B) 2 Rounds:

10 Push Press, with Dumbbells
10 Dumbbell Press
10 Step-Ups

Strength

5 rounds:

8 Push Press
8-8-8-8-8

B.
8 Strict Pull-Up
8-8-8-8-8

*Superset A and B then rest 3 minutes

Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.

Workout

Capacity

AMRAP 12:

3 Dumbbell Hang Power Snatches
6 Dumbbell Hang Power Cleans
9 Box Jumps, 30”/24”

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

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 movements: you should be able to perform all dumbbell movements in 2 sets or less. Scale the load as needed.

Box Jumps: the first series of box jumps, should be higher than your usual height for box jumps, even if it is only by one inch. The second round of box jumps will be at a height that you feel comfortable jumping to.

Continue ReadingNo Comments

Wednesday 03.27.19

Warm-Up

A) 3 Rounds:

10m Butt Kickers
10m Bear Crawl
10m Crab Crawl
10 Ring Rows
10 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Row, at a 7/10 effort.
10 Dumbbell Snatches, 25#/20#
200m Row

Strength

Push Jerk

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

8 Min AMRAP:

8 Calorie Row
8 Handstand Push-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Dumbbell Hang Power Clean
8 High Box Jumps, 30″/24″

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!

Handstand Push-Ups: you should be able to complete all repetitions in 1 minute or less, scale repetitions as needed.

Dumbbell Hang Power Cleans: choose a weight that you can complete all 8 repetitions in 2 sets or less.

High Box Jumps: whatever is high for you as the athlete, make this your goal. Step-ups is also a valid modification.

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Wednesday 03.27.19

Warm-Up

A) 3 Rounds:

10m Butt Kickers
10m Bear Crawl
10m Crab Crawl
10 Ring Rows
10 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Row, at a 7/10 effort.
10 Dumbbell Snatches, 25#/20#
200m Row

Strength

Push Jerk

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

8 Min AMRAP:

8 Calorie Row
8 Handstand Push-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Dumbbell Hang Power Clean
8 High Box Jumps, 30″/24″

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!

Handstand Push-Ups: you should be able to complete all repetitions in 1 minute or less, scale repetitions as needed.

Dumbbell Hang Power Cleans: choose a weight that you can complete all 8 repetitions in 2 sets or less.

High Box Jumps: whatever is high for you as the athlete, make this your goal. Step-ups is also a valid modification.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments