Trifecta Trifecta

Posts Tagged ‘Dumbbell Snatch’

Sunday 08.19.18

Warm-Up

A)
400M Run
1 minute Rest
200M Run
1 minute Rest

B) 2 Rounds:

10 Dumbbell Snatches, left
20 seconds Plank Hold, in push-up position
10 Dumbbell Snatches, right
20 seconds Bar Hang

Workout

For Time:

20 Hang Dumbbell Power Cleans
AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#
20 Handstand Push-Ups
20 Pull-Ups
200m Run

then:

20 Hang Dumbbell Power Cleans
30 Bar Dips
20 Pull-Ups
200m Run

then:

20 Hang Dumbbell Power Cleans
40 Hand Release Push-Ups
20 Pull-Ups
200m Run

AX: 35#/25#
RX: 50#/35#
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 Hang Power Cleans: athletes should choose a weight that they can complete in 4 sets or less. Scale load as needed.

Pull Ups: athletes should be able to complete each round of pull-ups in 60 seconds or less. Scale repetitions to 10 if needed. Or scale movement to 20 ring rows.

Handstand Push-Ups: athletes should be able to complete the round of handstand push-ups in 2 minutes or less. Scale repetitions to 10 if needed. Or scale movement to 20 barbell presses.

Bar Dips: athletes that have trouble may scale to close grip push ups.

Continue ReadingNo Comments

Sunday 08.19.18

Warm-Up

A)
400M Run
1 minute Rest
200M Run
1 minute Rest

B) 2 Rounds:

10 Dumbbell Snatches, left
20 seconds Plank Hold, in push-up position
10 Dumbbell Snatches, right
20 seconds Bar Hang

Workout

For Time:

20 Hang Dumbbell Power Cleans
AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#
20 Handstand Push-Ups
20 Pull-Ups
200m Run

then:

20 Hang Dumbbell Power Cleans
30 Bar Dips
20 Pull-Ups
200m Run

then:

20 Hang Dumbbell Power Cleans
40 Hand Release Push-Ups
20 Pull-Ups
200m Run

AX: 35#/25#
RX: 50#/35#
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 Hang Power Cleans: athletes should choose a weight that they can complete in 4 sets or less. Scale load as needed.

Pull Ups: athletes should be able to complete each round of pull-ups in 60 seconds or less. Scale repetitions to 10 if needed. Or scale movement to 20 ring rows.

Handstand Push-Ups: athletes should be able to complete the round of handstand push-ups in 2 minutes or less. Scale repetitions to 10 if needed. Or scale movement to 20 barbell presses.

Bar Dips: athletes that have trouble may scale to close grip push ups.

Continue ReadingNo Comments

Friday 08.03.18

Warm-Up

A) 3 Rounds:

100m Row (sprint)
8 Dumbbell Snatch, 40lb/20lb

– Rest 30 sec

16 Sit-Ups
13 Lunges

– Rest 30 sect

B) 3 Rounds with an empty bar:

3 Overhead Squats
3 Muscle Snatches

Strength

Snatch

2 Snatches every minute on the minute for 12 minutes

Objective: build to a weight that is challenging but leaves room for the athlete to add weight to the bar every 3 rounds. (Compare to 7/27)

Strength Tip

If athletes’ 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 athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. If Movement starts to break down for the athlete, have them reduce the weight and focus on perfect light snatches.

Workout

“Nancy”

5 Rounds For Time:

400m Run
15 Overhead Squats, 95#/65#

Workout Tip

Run: athletes should be able to run 400m under 2 minutes. Scale distance to 300m or 200m as needed.

Overhead Squat: athletes should be able to complete each round in 3 sets or less. Scale load as needed. For athletes that cannot safely or efficiently perform overhead squats, should scale to front squats.

Continue ReadingNo Comments

Friday 08.03.18

Warm-Up

A) 3 Rounds:

100m Row (sprint)
8 Dumbbell Snatch, 40lb/20lb

– Rest 30 sec

16 Sit-Ups
13 Lunges

– Rest 30 sect

B) 3 Rounds with an empty bar:

3 Overhead Squats
3 Muscle Snatches

Strength

Snatch

2 Snatches every minute on the minute for 12 minutes

Objective: build to a weight that is challenging but leaves room for the athlete to add weight to the bar every 3 rounds. (Compare to 7/27)

Strength Tip

If athletes’ 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 athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. If Movement starts to break down for the athlete, have them reduce the weight and focus on perfect light snatches.

Workout

“Nancy”

5 Rounds For Time:

400m Run
15 Overhead Squats, 95#/65#

Workout Tip

Run: athletes should be able to run 400m under 2 minutes. Scale distance to 300m or 200m as needed.

Overhead Squat: athletes should be able to complete each round in 3 sets or less. Scale load as needed. For athletes that cannot safely or efficiently perform overhead squats, should scale to front squats.

Continue ReadingNo Comments

Sunday 07.22.18

Warm-Up

3 Rounds:

1min Row
1min Plank

3 Rounds:

5 Inchworms
10 Shoulder Rolls

3 Rounds:

10 Dumbbell Snatches (light)
10 Ring Rows

Workout

Every 2 Minutes for 6 Rounds:

10 Calorie Row
10 Dumbbell Snatches 50#/35#

Then, every 2 Minutes x 6 Rounds:

200m Run
10 Pull-Ups

Workout Tip

Note: complete all 6 rounds of station “A”, before completing all 6 rounds of station “B”.

Row: athletes should finish this station under 45 Seconds.

Dumbbell Snatches: athletes should alternate every 5 repetitions. Scale load for quick smooth movements.

Run: athletes should finish this station under 1 minute.

Pull Ups: should be 1 unbroken set. Scale movement to 8 kipping pull-ups, or 8 ring rows. Athletes that are proficient with pull-ups may scale to 10 unbroken Chest-to-Bar Pull-Ups.

Continue ReadingNo Comments

Sunday 07.22.18

Warm-Up

3 Rounds:

1min Row
1min Plank

3 Rounds:

5 Inchworms
10 Shoulder Rolls

3 Rounds:

10 Dumbbell Snatches (light)
10 Ring Rows

Workout

Every 2 Minutes for 6 Rounds:

10 Calorie Row
10 Dumbbell Snatches 50#/35#

Then, every 2 Minutes x 6 Rounds:

200m Run
10 Pull-Ups

Workout Tip

Note: complete all 6 rounds of station “A”, before completing all 6 rounds of station “B”.

Row: athletes should finish this station under 45 Seconds.

Dumbbell Snatches: athletes should alternate every 5 repetitions. Scale load for quick smooth movements.

Run: athletes should finish this station under 1 minute.

Pull Ups: should be 1 unbroken set. Scale movement to 8 kipping pull-ups, or 8 ring rows. Athletes that are proficient with pull-ups may scale to 10 unbroken Chest-to-Bar Pull-Ups.

Continue ReadingNo Comments

Sunday 05.27.18

Warm-Up

A) For Completion
1-3-5-3-1

Burpee
Kettlebell Windmill (Right & Left)

*Athlete chooses a weight

*Rest 90 seconds between sections (A) and (B)

B) 3 Rounds:

Row 100m (sprint)
8 Dumbbell Snatch 40lb/20lb
Rest 20 sec
10 Sit-Up
12 Jumping Squat
Rest 30 sec

*Sub Row with 50yd Sprint

Strength

Snatch

Establish Heavy Single

A) 3 sets x 3 reps @ 70% of new Heavy Single
B) 1 set x 3 reps @ 90% of set A
C) 1 set x 3 reps @ 85% of set A

Objective – match your reps in sets A and B

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

-Rest 90 sec between sets

Strength Tip

Snatch: point your feet and knees slightly out. This will help keep the bar close without making contact with your knees during the pull. Focus on the shrug with your shoulders and pull up onto your toes. Exaggerate staying “tall” at the top of the extension and “pull” yourself under the bar, pushing against the bar the entire time during the squat/catch.

Workout

5 rounds for time:

30 Walking Lunge (body weight)
25 Wall Ball 20lb/14lb
15 Sumo Deadlift High Pull 95lb/65lb

Workout Tip

This workout is about the volume. Intensity is low, so let’s keep proper form in mind and keep the transitions to a minimum. Pace your breathing on the lunges.

Continue ReadingNo Comments

Sunday 05.27.18

Warm-Up

A) For Completion
1-3-5-3-1

Burpee
Kettlebell Windmill (Right & Left)

*Athlete chooses a weight

*Rest 90 seconds between sections (A) and (B)

B) 3 Rounds:

Row 100m (sprint)
8 Dumbbell Snatch 40lb/20lb
Rest 20 sec
10 Sit-Up
12 Jumping Squat
Rest 30 sec

*Sub Row with 50yd Sprint

Strength

Snatch

Establish Heavy Single

A) 3 sets x 3 reps @ 70% of new Heavy Single
B) 1 set x 3 reps @ 90% of set A
C) 1 set x 3 reps @ 85% of set A

Objective – match your reps in sets A and B

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

-Rest 90 sec between sets

Strength Tip

Snatch: point your feet and knees slightly out. This will help keep the bar close without making contact with your knees during the pull. Focus on the shrug with your shoulders and pull up onto your toes. Exaggerate staying “tall” at the top of the extension and “pull” yourself under the bar, pushing against the bar the entire time during the squat/catch.

Workout

5 rounds for time:

30 Walking Lunge (body weight)
25 Wall Ball 20lb/14lb
15 Sumo Deadlift High Pull 95lb/65lb

Workout Tip

This workout is about the volume. Intensity is low, so let’s keep proper form in mind and keep the transitions to a minimum. Pace your breathing on the lunges.

Continue ReadingNo Comments

Sunday 04.29.18

Rest day, or:

Warm-Up

A) 2 rounds:

30 sec work/15 sec rest

Kettlebell Windmill (go light)
Side Plank (R)
Side Plank (L)
Double-Under

*Sub double-under with singles

B) Agility Work x4

40yd Sprint
Dumbbell Snatch 30lb/20lb

– Rest 20 sec

Strength

Snatch

8 Rounds every 90 sec:

A) 4 sets x 3 reps @ 70% of Heavy Single
B) 2 sets x 3 reps @ 90% of set (A)
C) 2 sets x 4 reps @ 85% of set (A)
Complete section (A) before progressing into section (B), into section (C)

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strength Tip

Snatch: point your feet and knees slightly out. This will help keep the bar close without making contact with your knees during the pull. Focus on the shrug with your shoulders and pull up onto your toes
Exaggerate staying “tall” at the top of the extension and “pull” yourself under the bar, pushing against the bar the entire time.

Workout

12 Min AMRAP:

15 Power Snatches 75lb/55lb
200m Run

Workout Tip

The majority of your time will be cycling the barbell with the snatch work. Do the run as fast as you can, between 60 and 90 sec. Keep a tight midline and watch the magic happen.

Continue ReadingNo Comments

Sunday 04.29.18

Rest day, or:

Warm-Up

A) 2 rounds:

30 sec work/15 sec rest

Kettlebell Windmill (go light)
Side Plank (R)
Side Plank (L)
Double-Under

*Sub double-under with singles

B) Agility Work x4

40yd Sprint
Dumbbell Snatch 30lb/20lb

– Rest 20 sec

Strength

Snatch

8 Rounds every 90 sec:

A) 4 sets x 3 reps @ 70% of Heavy Single
B) 2 sets x 3 reps @ 90% of set (A)
C) 2 sets x 4 reps @ 85% of set (A)
Complete section (A) before progressing into section (B), into section (C)

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strength Tip

Snatch: point your feet and knees slightly out. This will help keep the bar close without making contact with your knees during the pull. Focus on the shrug with your shoulders and pull up onto your toes
Exaggerate staying “tall” at the top of the extension and “pull” yourself under the bar, pushing against the bar the entire time.

Workout

12 Min AMRAP:

15 Power Snatches 75lb/55lb
200m Run

Workout Tip

The majority of your time will be cycling the barbell with the snatch work. Do the run as fast as you can, between 60 and 90 sec. Keep a tight midline and watch the magic happen.

Continue ReadingNo Comments

Monday 10.16.17

Warm-Up

20 seconds work, 10 seconds rest:

Move down the list until you reach the last movement, 5 rounds:

Wall Balls
Burpees
Walking Lunges
Push-Ups

Strength

Bench Press

3 x 5 @ 60% of 1 Rep Max or (+2.5lbs previous week)

Strict Pull-Up

3 x Max Effort

– Rest 90 seconds between sets

Strength Tip:

Squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. Be consistent with reps, try for more, but not fewer reps than the previous week. Make note of reps achieved. Maintain a neutral spine, don’t cross legs under you, point your toes. Chin passes over the bar to count as a rep.

Strength

Workout

4 Rounds for time:

20 Wall Balls, 20# / 14#
15 Toes-to-Bar
10 Alternating Dumbbell Snatch, 50# / 35#

Workout Tip:

Break your reps up early and challenge yourself to stick to your plan.

Continue ReadingNo Comments