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Posts Tagged ‘Dumbbell Snatches’

Friday 01.11.19

Warm-Up

A) 2 Rounds:

10 Step-Ups
10 Ring Rows

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Overhead Squats
– Rest 30 seconds
10 Calorie Row
– Rest 30 seconds

Strength

EMOM x 10

1 Power Snatch From Floor
1 Overhead 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 Snatch with good mechanics. After every 2 perfect rounds, add load to the bar.

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then descend into an overhead squat.

Workout

15 Minute AMRAP:

20 Box Jumps 24”/20”
20 Calorie Row
20 Dumbbell Snatches

RX+:70#/50#
RX: 50#/35#
AX: 35#/25#

Workout Tip

Box Jumps: choose a height you feel jumping to, even with some leg fatigue.

Dumbbell Snatches: you should be able to complete sets of 20 snatches in less than 90 seconds. Alternate every 5 repetitions.

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Friday 01.11.19

Warm-Up

A) 2 Rounds:

10 Step-Ups
10 Ring Rows

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Overhead Squats
– Rest 30 seconds
10 Calorie Row
– Rest 30 seconds

Strength

EMOM x 10

1 Power Snatch From Floor
1 Overhead 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 Snatch with good mechanics. After every 2 perfect rounds, add load to the bar.

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then descend into an overhead squat.

Workout

15 Minute AMRAP:

20 Box Jumps 24”/20”
20 Calorie Row
20 Dumbbell Snatches

RX+:70#/50#
RX: 50#/35#
AX: 35#/25#

Workout Tip

Box Jumps: choose a height you feel jumping to, even with some leg fatigue.

Dumbbell Snatches: you should be able to complete sets of 20 snatches in less than 90 seconds. Alternate every 5 repetitions.

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Sunday 01.06.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Ring Rows
15 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Bike, at a 7/10 effort
10 Air Squats
100m Run

Workout

21-15-9 For Time:

Kettlebell Swing
Jump Squat

Then:

400m Run
30 Burpees
20 Dumbbell Snatch, moderately heavy, alternating
10 Muscle Ups
20 Dumbbell Snatch, moderately heavy, alternating
30 Burpees
400m Run

Then:

21-15-9:

Kettlebell Swing
Jump Squat

AX: 35#/26#, 35#/25#
RX: 53#/35#, 50#/35#
RX+: 70#/53#, 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.

Kettlebell/ Jumping squats: you should be able to work at a pace of 15 repetitions a minute, scale repetitions as needed.

Snatches: should be completed in 2 minutes or less.

Muscle Ups: you may scale repetitions of muscle ups or scale movement to 20 kipping pull-ups and 20 bar dips.

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Sunday 01.06.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Ring Rows
15 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Bike, at a 7/10 effort
10 Air Squats
100m Run

Workout

21-15-9 For Time:

Kettlebell Swing
Jump Squat

Then:

400m Run
30 Burpees
20 Dumbbell Snatch, moderately heavy, alternating
10 Muscle Ups
20 Dumbbell Snatch, moderately heavy, alternating
30 Burpees
400m Run

Then:

21-15-9:

Kettlebell Swing
Jump Squat

AX: 35#/26#, 35#/25#
RX: 53#/35#, 50#/35#
RX+: 70#/53#, 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.

Kettlebell/ Jumping squats: you should be able to work at a pace of 15 repetitions a minute, scale repetitions as needed.

Snatches: should be completed in 2 minutes or less.

Muscle Ups: you may scale repetitions of muscle ups or scale movement to 20 kipping pull-ups and 20 bar dips.

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Tuesday 12.25.18

Warm-Up

A) Every 3 Minutes for 3 rounds:

400m Row
10 Knees-to-Elbows
10 Good Mornings, with an empty barbell

B) Every 3 Minutes for 3 rounds:

With an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

4 sets each:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts. (Compare to 12/17)

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: athlete’s 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 “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

“It’s Looking A Lot Like Fitness”

3 Rounds of:

1 Minute Calorie Bike
2 Minutes Rest

2 Minutes AMRAP:

4 Dumbbell Snatches, 50#/35#
20 Double-Unders
2 Minute Rest

Workout Tip

Bike: try to find a number that you can repeat for all 3 rounds. Do not redline and get crushed the next 2 rounds.

Dumbbell Snatch/Double-Unders: choose a weight that they can perform 2 on their Left and 2 on their Right, then quickly perform a set of double-unders. If double-unders are challenging, scale to 10 or so 20 singles. Keep moving!

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Tuesday 12.25.18

Warm-Up

A) Every 3 Minutes for 3 rounds:

400m Row
10 Knees-to-Elbows
10 Good Mornings, with an empty barbell

B) Every 3 Minutes for 3 rounds:

With an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

4 sets each:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts. (Compare to 12/17)

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: athlete’s 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 “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

“It’s Looking A Lot Like Fitness”

3 Rounds of:

1 Minute Calorie Bike
2 Minutes Rest

2 Minutes AMRAP:

4 Dumbbell Snatches, 50#/35#
20 Double-Unders
2 Minute Rest

Workout Tip

Bike: try to find a number that you can repeat for all 3 rounds. Do not redline and get crushed the next 2 rounds.

Dumbbell Snatch/Double-Unders: choose a weight that they can perform 2 on their Left and 2 on their Right, then quickly perform a set of double-unders. If double-unders are challenging, scale to 10 or so 20 singles. Keep moving!

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Saturday 11.24.18

Warm-Up

A) 1 Round:
400m Row

Then,
10-8-6-4-2:

Dumbbell Thrusters, 25#/15#
Dumbbell Snatches, 25#/15#

B) 2 Rounds with an empty bar:

4 Strict Press
4 Front Squats
4 Hang Squat Cleans

Strength

Squat Clean

3 sets x 3 reps @ 76% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

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

Capacity:

4 Rounds For Time:

400m Run
15 Wall Ball, 20#/14# ‘
12 Dumbbell Power Clean*
9 Box Jumps, 24#/20#

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!

Run – athletes should not take more than 2 minutes on the run scale distance as needed.

Wall Balls/DB Power Cleans: athletes should choose a load that they unbroken complete in unbroken sets. Scale as needed.

Box Jump: athletes should complete all box jumps in 40 seconds or less. Scale to step ups.

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Thursday 11.22.18

Warm-Up

A) 20-sec work, 10-sec rest for 4 rounds:

1) Max Calorie on a Bike
2) Max Sit-Ups
3) Max Wall Ball

B) 9-6-3:

Muscle Snatch, Below the Knee
Overhead Squats
Squat Snatches, Below the Knee

– Add load after every round!

Strength

Squat Snatch

3 sets x 3 reps @76% of top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

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. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

“I am Thankful for ALL the movements”

Teams of 2 complete the following:

“Turkey”

4 Rounds:

14 Power Snatch 75#/55#
14 Toes-To-Bars

– Rest 2 Minutes

“Stuffing”

4 Rounds:

200m Run
20 Dumbbell Snatches, 50#/35#

– Rest 2 minutes

“Pumpkin Pie”

4 Rounds:

14 Cal Row
14 Thrusters, 75#/55#

Workout Tip

Power Snatch/ Thrusters: athletes should be able to complete 7 repetitions each time they grab the bar.

Dumbbell Snatches: athletes should be able to alternate every 5 unbroken repetitions, scale load if needed.

Run: athletes should run 200m together.

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Saturday 11.24.18

Warm-Up

A) 1 Round:
400m Row

Then,
10-8-6-4-2:

Dumbbell Thrusters, 25#/15#
Dumbbell Snatches, 25#/15#

B) 2 Rounds with an empty bar:

4 Strict Press
4 Front Squats
4 Hang Squat Cleans

Strength

Squat Clean

3 sets x 3 reps @ 76% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

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

Capacity:

4 Rounds For Time:

400m Run
15 Wall Ball, 20#/14# ‘
12 Dumbbell Power Clean*
9 Box Jumps, 24#/20#

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!

Run – athletes should not take more than 2 minutes on the run scale distance as needed.

Wall Balls/DB Power Cleans: athletes should choose a load that they unbroken complete in unbroken sets. Scale as needed.

Box Jump: athletes should complete all box jumps in 40 seconds or less. Scale to step ups.

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Thursday 11.22.18

Warm-Up

A) 20-sec work, 10-sec rest for 4 rounds:

1) Max Calorie on a Bike
2) Max Sit-Ups
3) Max Wall Ball

B) 9-6-3:

Muscle Snatch, Below the Knee
Overhead Squats
Squat Snatches, Below the Knee

– Add load after every round!

Strength

Squat Snatch

3 sets x 3 reps @76% of top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

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. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

“I am Thankful for ALL the movements”

Teams of 2 complete the following:

“Turkey”

4 Rounds:

14 Power Snatch 75#/55#
14 Toes-To-Bars

– Rest 2 Minutes

“Stuffing”

4 Rounds:

200m Run
20 Dumbbell Snatches, 50#/35#

– Rest 2 minutes

“Pumpkin Pie”

4 Rounds:

14 Cal Row
14 Thrusters, 75#/55#

Workout Tip

Power Snatch/ Thrusters: athletes should be able to complete 7 repetitions each time they grab the bar.

Dumbbell Snatches: athletes should be able to alternate every 5 unbroken repetitions, scale load if needed.

Run: athletes should run 200m together.

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Tuesday 08.14.18

Warm-Up

A) Every Minute on the Minute for 5 min:

100m Row
5 Jumping Squats

B)3 Rounds with an empty bar:

4 Muscle Snatches
4 Overhead Squats
4 Hang Snatches

Strength

Snatch

2 Snatches Every Minute on the Minute for 12 min

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 8/3)

Strength Tip

Snatch from Floor: 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

For Time:

400m Row
40 Dumbbell Snatches
*RX: 50#/35#
*AX: 35#/20#
300m Row
30 Dumbbell Snatches
200m Row
20 Dumbbell Snatches
100m Row
10 Dumbbell Snatches

Workout Tip

Dumbbell Snatches: athletes should alternate hands every 5 repetitions. Athletes should also scale to a weight that they can complete 5 repetitions unbroken.

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Wednesday 08.08.18

Warm-Up

A) 4min time cap:

100m Row
10 Lunges
10 Ball Slams, 20#
Rest 20sec

B) 3 Rounds with an empty bar:

4 Strict Press
4 Lunges, with the bar in the front rack position
2 Split Jerks

Strength

A) Split Jerk
2 Split Jerks Every Minute On The Minute (EMOM) x 20

Objective: start the EMOM with an empty bar, and add every 2 perfect sets until EMOM is complete. Once you reach a weight that is challenging or feels like an 8/10 in difficulty, stay there until EMOM is complete.

B) Push Press
3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Week 5 of 8. Compare to 8/1)

Strength Tip

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Push Press: stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders.
-Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

10 Minute AMRAP:

10 Dumbbell Snatches, 50#/35#
5 Strict Chin-Ups

Workout Tip

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

Strict Pull-Ups: athletes should make it a goal to be able to perform strict pull-ups. Scale reps to 3 of athletes are able to perform strict pull-ups but 5 may take up too much time. If athletes can not perform strict pull-ups have them perform 5 negative pull-ups.

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