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Posts Tagged ‘dumbbell-strict-press’

Saturday 05.25.19

Warm-Up

A) 3 Rounds:

200m Row
10 Ring Rows
10 Dumbbell Strict Press

B) 2 Rounds:

15 Sit-Ups
3 Burpees
10 Knee Raises
3 Burpees
5 Toes-to-Bar
3 Burpees

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 3 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

2 Rounds:

12 Dumbbell Snatches, 50#/35$
12 Burpees
6 Bar Muscle-Ups

Then,

2 Rounds:

12 Dumbbell Snatches, 50#/35#
12 Burpees
12 Chest-to-Bar Pull-Ups

– Note: no rest between the rounds.

AX: Pull-Ups for the first 2 rounds. Ring Rows for the second 2 rounds.

Workout Tip

Dumbbell Movements: each round of dumbbell movements should be completed in 60 seconds or less, scale load as needed.

Bar Muscle Up/ Pull-Ups: you may scale the movement to kipping pull-ups for the first 2 rounds then reduce the difficulty and perform ring rows for the second 2 rounds.

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Monday 05.06.19

Warm-Up

A)

200m Run
10 Calorie Row
10 Walking Lunges
10 Dumbbell Deadlift
10 Dumbbell Push Press
10 Ring Rows
10 Cal Row
200m Run

B) 3 Rounds starting with an empty bar and adding each round:

2 Strict Press
2 Push Press
2 Split Jerk

Strength

1 Push Press + 2 Split Jerk

Every 2 minutes x 6 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds. 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.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

“EMOMDAY”

EMOM X 12 minutes:

Alternate Stations every minute

A. 12/10 Calorie Row

B. 12 Handstand Push-Ups*

C. 12/10 Calorie Row

D. 12 Chest-to-Bar Pull-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Dumbbell Press, strict

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

Calorie Row: you should be able to complete all the rowing portion in 40 seconds or less

Handstand Push-Ups: scale repetitions so you can complete the given set in 40 seconds or less

Chest-to-Bar Pull-Ups: scale repetitions so you can complete the given set in 40 seconds or less

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Monday 05.06.19

Warm-Up

A)

200m Run
10 Calorie Row
10 Walking Lunges
10 Dumbbell Deadlift
10 Dumbbell Push Press
10 Ring Rows
10 Cal Row
200m Run

B) 3 Rounds starting with an empty bar and adding each round:

2 Strict Press
2 Push Press
2 Split Jerk

Strength

1 Push Press + 2 Split Jerk

Every 2 minutes x 6 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds. 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.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

“EMOMDAY”

EMOM X 12 minutes:

Alternate Stations every minute

A. 12/10 Calorie Row

B. 12 Handstand Push-Ups*

C. 12/10 Calorie Row

D. 12 Chest-to-Bar Pull-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Dumbbell Press, strict

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

Calorie Row: you should be able to complete all the rowing portion in 40 seconds or less

Handstand Push-Ups: scale repetitions so you can complete the given set in 40 seconds or less

Chest-to-Bar Pull-Ups: scale repetitions so you can complete the given set in 40 seconds or less

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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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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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