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Posts Tagged ‘dumbbell-strict-press’

Tuesday 03.12.19

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 30-20-10:

Double-Unders

5-5-5:

Handstand Kick-Up

Strength

Back Squat

Heavy 5
Then 1 set x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the 5 repetitions.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity

8 Minute AMRAP:

8 Calorie Row
4 Muscle-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Calorie Row
4 Handstand Push-Ups

RX+ – Strict Handstand Push-Ups
RX – As is
AX – 8 Close Grip Push-Ups, Dumbbell Strict Press

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.

Row: you should not spend more than 40 seconds on the rowing station.

Muscle-Ups: you should not spend more than 2 minutes on the muscle up stations. Scale repetitions or movements as needed.

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Tuesday 03.12.19

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 30-20-10:

Double-Unders

5-5-5:

Handstand Kick-Up

Strength

Back Squat

Heavy 5
Then 1 set x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the 5 repetitions.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity

8 Minute AMRAP:

8 Calorie Row
4 Muscle-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Calorie Row
4 Handstand Push-Ups

RX+ – Strict Handstand Push-Ups
RX – As is
AX – 8 Close Grip Push-Ups, Dumbbell Strict Press

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.

Row: you should not spend more than 40 seconds on the rowing station.

Muscle-Ups: you should not spend more than 2 minutes on the muscle up stations. Scale repetitions or movements as needed.

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Friday 10.12.18

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
12 Kipping Ring Dips
– Rest 30 sec
6 Box Jumps, 30”/24”
30yd Sprint
– Rest 90 sec

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Press

5 sets x 3 reps
2 sets x 3 reps at 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete two more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

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

7 Minutes AMRAP:

7 Handstand Push-Ups
14 Pull-Ups

3 Minutes Rest

7 Minutes AMRAP:

7 Floor Press
14 Cal Row

Workout Tip

Handstand Push-Ups: athletes should scale repetitions that they can complete all movements in 60 seconds or less. Athletes may scale to strict dumbbell press if needed.

Pull-Ups: athletes should complete round of 14 in 60 seconds or less, scale repetitions or scale to 14 ring rows or 14 jumping pull-ups.

Floor Press: scale to Dumbbell Bench if needed. Athletes should choose a load that they can complete all 7 repetitions in 60 seconds or less.

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Friday 10.12.18

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
12 Kipping Ring Dips
– Rest 30 sec
6 Box Jumps, 30”/24”
30yd Sprint
– Rest 90 sec

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Press

5 sets x 3 reps
2 sets x 3 reps at 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete two more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

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

7 Minutes AMRAP:

7 Handstand Push-Ups
14 Pull-Ups

3 Minutes Rest

7 Minutes AMRAP:

7 Floor Press
14 Cal Row

Workout Tip

Handstand Push-Ups: athletes should scale repetitions that they can complete all movements in 60 seconds or less. Athletes may scale to strict dumbbell press if needed.

Pull-Ups: athletes should complete round of 14 in 60 seconds or less, scale repetitions or scale to 14 ring rows or 14 jumping pull-ups.

Floor Press: scale to Dumbbell Bench if needed. Athletes should choose a load that they can complete all 7 repetitions in 60 seconds or less.

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Friday 09.28.18

Warm-Up

A) 3 rounds, 40 sec work / 20 sec rest:

Burpee Box Jump, 24”/20”
Walking Lunges
Dumbbell Strict Press, 25#/15lb
Calorie Row

B)EMOM x 4:

4 Strict Press, with an empty barbell
4 Lunges, with an empty barbell
4 Knees-to-Elbows

Strength

Split Jerks

3-2-2-1-1
3 sets x 1 rep

Objective: build to a weight that is challenging for three sets of 1.

Strength Tip

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. (Compare 9/20)

Workout

3 Rounds of:

5 Minute AMRAP:

500m Row

Then, in the remaining time, max rounds of:
10 Jumping Lunges
10 Hand-Release Push-Ups

– Rest 2 Minutes

Workout Tip

Row: athletes should be able to complete each round of rowing under 2:30 Seconds. Scale to 400M Row if needed.

Jumping Lunges: athletes should aim to complete each round of 10 unbroken. Rest as needed prior to starting to get all 10 repetitions completed. Scale to walking lunges if needed.

Hand-Release Push-Ups: athletes should not need to break up sets of 10 in more than 2 sets. Scale repetitions if needed.

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Thursday 09.20.18

Warm-Up

A) EMOM for 9 minutes:

8 Calorie Row
4 Push-Ups

B) EMOM for 6 minutes

8 Shoulder Rolls
16 Double-Unders

C) EMOM for 4 minutes:

8 Strict Press, with an empty barbell
8 Lunges, with an empty barbell

Strength

Split Jerks
5-3-2
3 sets x 2 reps

Strength Tip

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. (Compare to 9/4)

Workout

3 Rounds AMRAP of :

500m Row

Max Rounds of the following:

5 Deadlifts, 185#/135#
10 Dumbbell Strict Press, 35#/25#

– Rest 90 Seconds

Workout Tip

Dumbbell Press: athletes should be able to perform 5 unbroken repetitions each time they pick the dumbbells up. Scale as needed.

Row: if athletes can not finish each round under 2:00 scale distance to 400m.

Deadlifts: athletes should be able to perform each round of deadlifts unbroken. Scale as needed.

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Friday 09.28.18

Warm-Up

A) 3 rounds, 40 sec work / 20 sec rest:

Burpee Box Jump, 24”/20”
Walking Lunges
Dumbbell Strict Press, 25#/15lb
Calorie Row

B)EMOM x 4:

4 Strict Press, with an empty barbell
4 Lunges, with an empty barbell
4 Knees-to-Elbows

Strength

Split Jerks

3-2-2-1-1
3 sets x 1 rep

Objective: build to a weight that is challenging for three sets of 1.

Strength Tip

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. (Compare 9/20)

Workout

3 Rounds of:

5 Minute AMRAP:

500m Row

Then, in the remaining time, max rounds of:
10 Jumping Lunges
10 Hand-Release Push-Ups

– Rest 2 Minutes

Workout Tip

Row: athletes should be able to complete each round of rowing under 2:30 Seconds. Scale to 400M Row if needed.

Jumping Lunges: athletes should aim to complete each round of 10 unbroken. Rest as needed prior to starting to get all 10 repetitions completed. Scale to walking lunges if needed.

Hand-Release Push-Ups: athletes should not need to break up sets of 10 in more than 2 sets. Scale repetitions if needed.

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Thursday 09.20.18

Warm-Up

A) EMOM for 9 minutes:

8 Calorie Row
4 Push-Ups

B) EMOM for 6 minutes

8 Shoulder Rolls
16 Double-Unders

C) EMOM for 4 minutes:

8 Strict Press, with an empty barbell
8 Lunges, with an empty barbell

Strength

Split Jerks
5-3-2
3 sets x 2 reps

Strength Tip

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. (Compare to 9/4)

Workout

3 Rounds AMRAP of :

500m Row

Max Rounds of the following:

5 Deadlifts, 185#/135#
10 Dumbbell Strict Press, 35#/25#

– Rest 90 Seconds

Workout Tip

Dumbbell Press: athletes should be able to perform 5 unbroken repetitions each time they pick the dumbbells up. Scale as needed.

Row: if athletes can not finish each round under 2:00 scale distance to 400m.

Deadlifts: athletes should be able to perform each round of deadlifts unbroken. Scale as needed.

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