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Posts Tagged ‘Dumbbell Snatch’

Tuesday 12.10.19

Warm-Up

A)

12 Calorie Bike
Rest 30 Seconds

– Repeat for 3 rounds

B) 3 Rounds:

8 Dumbbells Snatches
16 Ring Rows
32 Double-Unders

Strength

Power Clean

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE 9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power clean, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

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 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 “power” position.

Workout

24-16-8:

Calorie Bike
Chest-to-Bar Pull-Ups

12-8-4:

Power Snatches 115#/75#

RX+: 135#/95#
AX: 75#/55#
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 station should not take more than 2:30 each round. Scale reps, load, and distance as needed.

Bike/Pull-Ups: The first round should not take you more than 2 minute, the second round more than 90 seconds, and the third round more than 60 seconds. Scale as needed.

Power Snatch: the weight on the power snatch should be moderately challenging.

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Tuesday 12.10.19

Warm-Up

A)

12 Calorie Bike
Rest 30 Seconds

– Repeat for 3 rounds

B) 3 Rounds:

8 Dumbbells Snatches
16 Ring Rows
32 Double-Unders

Strength

Power Clean

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE 9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power clean, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

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 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 “power” position.

Workout

24-16-8:

Calorie Bike
Chest-to-Bar Pull-Ups

12-8-4:

Power Snatches 115#/75#

RX+: 135#/95#
AX: 75#/55#
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 station should not take more than 2:30 each round. Scale reps, load, and distance as needed.

Bike/Pull-Ups: The first round should not take you more than 2 minute, the second round more than 90 seconds, and the third round more than 60 seconds. Scale as needed.

Power Snatch: the weight on the power snatch should be moderately challenging.

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Thursday 12.05.19

Warm-Up

A) 4 rounds:

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

B) 2 Rounds:

10 Dumbbell Snatches
10 Sit-Ups
10 Overhead Squats, with an empty bar

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

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

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power Snatch, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.
If your technique is not there yet with the snatch, 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 your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

30-20-10 of:

DB Snatches, 50#/35#
GHD Sit-Ups

10-20-30 of:

Calorie Bike

RX: As is
RX+: 70#/50#

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 Snatches: choose a weight that is moderately challenging.

GHD Sit-Ups: scale to knee raises or toes to bar if no GHD available.

Calorie Bike: oh we going to finish with a nice 30 calorie bike!

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Thursday 12.05.19

Warm-Up

A) 4 rounds:

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

B) 2 Rounds:

10 Dumbbell Snatches
10 Sit-Ups
10 Overhead Squats, with an empty bar

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

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

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power Snatch, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.
If your technique is not there yet with the snatch, 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 your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

30-20-10 of:

DB Snatches, 50#/35#
GHD Sit-Ups

10-20-30 of:

Calorie Bike

RX: As is
RX+: 70#/50#

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 Snatches: choose a weight that is moderately challenging.

GHD Sit-Ups: scale to knee raises or toes to bar if no GHD available.

Calorie Bike: oh we going to finish with a nice 30 calorie bike!

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Saturday 11.30.19

Warm-Up

A) 2 rounds:

200m Run
10m High Knee
10m Butt Kicker
10 Overhead Squats, with a PVC pipe

B) 2 rounds:

12 Dumbbell Snatches
6 Strict Pull-Ups
3 Burpee (no push-up)

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7×2 rounds

Strength Tip

If your technique is not there yet with the snatch, 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 your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

15-Minute Ladder:

200m Sandbag Run
3 Rope Climbs
4 Overhead Squats, 95#/65#
200m Sandbag Run
3 Rope Climbs
8 Overhead Squats
200m Sandbag Run
3 Rope Climbs
12 Overhead Squats
200m Sandbag Run
3 Rope Climbs
16 Overhead Squats…etc

Workout Tip

Overhead Squat: should be at a load where you can complete 3- 6 repetitions each time you grab the bar.

Run: if you do not have a sandbag, grab a wall ball!

Rope Climb: each round of rope climb should not take more than 75 seconds each time. Scale repetitions as needed.

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Thursday 11.28.19

Warm-Up

A) 2 Rounds:

100m Run
10 Ring Rows
10 Air Squats

B) 2 rounds:

12 Russian Swings
12 Dumbbell Press
6 Dumbbell Snatch

Workout

Thanksgiving

In teams of 2

4 rounds:

16 Dumbbell Thrusters, 35#/25#
16 Pull-Ups

Then,
4 Rounds:

16 Wall Balls 20#/14#
2 Rope Climbs

Then,
4 Rounds:

16 Power Snatches, 75#/55#
16 Burpees Over-the-Bar

Workout Tip

Split up the total amount of work between you and your partner! If you are completing this workout solo, keep rounds the same, but cut repetitions down in 1/2. Example 8 repetitions instead of 16!

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Saturday 11.30.19

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Warm-Up

A) 2 rounds:

200m Run
10m High Knee
10m Butt Kicker
10 Overhead Squats, with a PVC pipe

B) 2 rounds:

12 Dumbbell Snatches
6 Strict Pull-Ups
3 Burpee (no push-up)

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7×2 rounds

Strength Tip

If your technique is not there yet with the snatch, 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 your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

15-Minute Ladder:

200m Sandbag Run
3 Rope Climbs
4 Overhead Squats, 95#/65#
200m Sandbag Run
3 Rope Climbs
8 Overhead Squats
200m Sandbag Run
3 Rope Climbs
12 Overhead Squats
200m Sandbag Run
3 Rope Climbs
16 Overhead Squats…etc

Workout Tip

Overhead Squat: should be at a load where you can complete 3- 6 repetitions each time you grab the bar.

Run: if you do not have a sandbag, grab a wall ball!

Rope Climb: each round of rope climb should not take more than 75 seconds each time. Scale repetitions as needed.

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Thursday 11.28.19

Warm-Up

A) 2 Rounds:

100m Run
10 Ring Rows
10 Air Squats

B) 2 rounds:

12 Russian Swings
12 Dumbbell Press
6 Dumbbell Snatch

Workout

Thanksgiving

In teams of 2

4 rounds:

16 Dumbbell Thrusters, 35#/25#
16 Pull-Ups

Then,
4 Rounds:

16 Wall Balls 20#/14#
2 Rope Climbs

Then,
4 Rounds:

16 Power Snatches, 75#/55#
16 Burpees Over-the-Bar

Workout Tip

Split up the total amount of work between you and your partner! If you are completing this workout solo, keep rounds the same, but cut repetitions down in 1/2. Example 8 repetitions instead of 16!

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Thursday 11.07.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Broad Jumps
15 Push-Ups

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Snatch
16 Russian Swings

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 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.

Workout

4 Rounds For Time:

400m Run
4 Ring Muscle-Ups

Then,
3 Rounds:

14 Kettlebell Swings 53#/35#
14 Handstand Push-Ups

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Workout Tip

Run: each run should not take more than 2 minutes to complete, scale as needed.

Muscle-Ups: should be completed in 2 sets or less. Scale as needed

Kettlebell Swings and Handstand Push-Ups: should be completed in 2 sets or less.

Sit-Ups and Jump Ropes: each round should be completed in 4 minutes or less! Scale as needed.

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Thursday 11.07.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Broad Jumps
15 Push-Ups

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Snatch
16 Russian Swings

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 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.

Workout

4 Rounds For Time:

400m Run
4 Ring Muscle-Ups

Then,
3 Rounds:

14 Kettlebell Swings 53#/35#
14 Handstand Push-Ups

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Workout Tip

Run: each run should not take more than 2 minutes to complete, scale as needed.

Muscle-Ups: should be completed in 2 sets or less. Scale as needed

Kettlebell Swings and Handstand Push-Ups: should be completed in 2 sets or less.

Sit-Ups and Jump Ropes: each round should be completed in 4 minutes or less! Scale as needed.

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Sunday 10.27.19

Warm-Up

A) Each movement 20 seconds on/10 seconds off for 3 rounds:

Cal Row
Empty Bar Power Snatches
No Push-Up Burpee

B) 9-6-3:

Box Step-Ups
American Swings
GHD Sit-Ups

Workout

Every 3 Minutes x 5 Rounds:

15 Calorie Row
12 Dumbbell Snatches 70#/50#
9 Chest-to-Bar Pull-Ups

– 3 Minute Transition

Every 3 Minutes x 5 Rounds:

15 Burpees
12 Russian Kettlebell Swings, 70#/53#
9 Box Jumps, 24″/20

Workout Tip

Each 3 Minute section should have a built-in rest. Scale the row to 10 calories and or burpees to 10 reps if needed.

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Tuesday 10.22.19

Warm-Up

A) 3 Rounds:

200m Row
10 Hand Release Push-Ups
20 Ring Rows

B) 2 Rounds:

10 Strict Press
5 Box Jumps, 20”

Strength

Push Jerk

5 reps @ RPE 6×2 sets
5 reps @ RPE 7×2 sets
5 reps @ RPE 8×3 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.

Workout

2 rounds of:

4 Minute Clock
500m Row

Then, max rounds:
10 Dumbbell Snatches, 50#/35#
1 Rope Climb

– 60-sec rest

4 Minute Clock
400m Run

Then, max rounds:
10 Dumbbell Power cleans, 50#/35#
2 Ring Muscle-Ups

Workout Tip

Dumbbell Power/Dumbbell Snatch: each round should be 5 repetitions with your left then 5 repetitions with your right.

Muscle Ups: each round of muscle-ups should be unbroken, scale repetitions as needed, or scale to 5 dips.

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