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Posts Tagged ‘Floor Press’

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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Sunday 05.20.18

Warm-Up

A) Tabata 4 Rounds
20 sec work/10 sec Rest

*1 round = 3 movements completed including rest

Hand Release Push Up
Knee Raises
Crab Crawl

B) 200m Run

15-12-9

Air Squat
Jumping Pull-Up

Strength

Deload

Floor Press

4 sets x 5 reps @ 60% of 1 Rep Max

60 sec rest between sets

Strict Pull-Up

3 sets x 5-7 reps

Rest 90 sec between sets

Tempo: 1:1:1 (1 sec up,1 sec hold, 1 sec down)

Strength Tip

Floor Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. This movement exposes weaknesses in the top portion of the bench press, you won’t be able to bounce the bar off your chest.

Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar. Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps.

Workout

8 Min AMRAP:

2 Series

12 Sumo Deadlift High Pull 115lb/85lb
9 Slam Ball
6 Burpee Box Jump 24”/20”

*Sub slam ball with jumping squat

Rest 4 Min between work series 1 and series 2

Workout Tip

The goal is to take short rests between movements and get through unbroken if possible. Don’t rely on your back on the sumo deadlift high pull, keep your chest up and drive with your quads and extend the hips to keep that bar moving. Match your reps from round 1 with round 2, don’t slack!

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Sunday 05.20.18

Warm-Up

A) Tabata 4 Rounds
20 sec work/10 sec Rest

*1 round = 3 movements completed including rest

Hand Release Push Up
Knee Raises
Crab Crawl

B) 200m Run

15-12-9

Air Squat
Jumping Pull-Up

Strength

Deload

Floor Press

4 sets x 5 reps @ 60% of 1 Rep Max

60 sec rest between sets

Strict Pull-Up

3 sets x 5-7 reps

Rest 90 sec between sets

Tempo: 1:1:1 (1 sec up,1 sec hold, 1 sec down)

Strength Tip

Floor Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. This movement exposes weaknesses in the top portion of the bench press, you won’t be able to bounce the bar off your chest.

Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar. Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps.

Workout

8 Min AMRAP:

2 Series

12 Sumo Deadlift High Pull 115lb/85lb
9 Slam Ball
6 Burpee Box Jump 24”/20”

*Sub slam ball with jumping squat

Rest 4 Min between work series 1 and series 2

Workout Tip

The goal is to take short rests between movements and get through unbroken if possible. Don’t rely on your back on the sumo deadlift high pull, keep your chest up and drive with your quads and extend the hips to keep that bar moving. Match your reps from round 1 with round 2, don’t slack!

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Sunday 10.01.17

REST DAY, OR:

Strength

5 x 5 Floor Press @ body weight
5 x 10 KettleBell Swing @ 72lbs/35lbs

– Rest 2 min between sets

* Floor Press directly followed by KettleBell Swings

Strength Tip:

The leg drive is removed on the floor press, creating a pure upper-body push. Power is focused on the chest, triceps, and shoulders. KettlbBell Swing should be performed as a ‘Russian Swing’ (Extend to Eye-Level).

Workout

For Time

3 Back Squat
9 Box Jumps
15 Ring Dips
21 Calorie Bike or Row
15 Ring Dips
9 Box Jumps
3 Back Squat

Box jump height 24”/20”
Back Squat @ bodyweight

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