Trifecta Trifecta

Posts Tagged ‘Goblet Squat’

Thursday 04.25.19

Warm-Up

A) 1 Round:

16 Ball Slams
16 Step-Ups
16 Cal Row
12 Ball Slams
12 Step-Ups
12 Cal Row
8 Ball Slams
8 Step-Ups

B) 2 Rounds:

12 Ring Rows
12 Push-Ups
24 Sit-Ups

Strength

Back Squat

Heavy 4
Then 3 sets x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 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

For Time:

2 Rounds:

5 Bar Muscle-Ups
10 One-Legged Squats

2 Rounds:

10 Chest-to-Bar Pull-Ups
20 Weighted Lunges

2 Rounds:

15 Pull-Ups
30 Walking Lunges

Workout Tip

Each couplet will need to be completed before moving on to the next couplet. If you cannot perform bar muscle ups scale to strict pull-ups or 15 ring rows! Each couplet should increase in difficulty, make the appropriate modifications.

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Tuesday 04.23.19

Warm-Up

A) 2 Rounds:

200m Row
15 Air squats
10 Lunges

B) 3 Rounds:

9 Wall Balls, 20#/14#
15 Knee Raises
21 Double-Unders

Strength

Front Squat

Heavy 8
Then 3 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

7 Minute AMRAP:

28 Double-Unders
14 One-Legged Squats

– 90 Second Rest

3 Minutes AMRAP:

Max Wall Balls, 20#/14#

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

One Legged Squat: if you cannot perform one-legged squats, scale the movement to walking lunges.

Wall Balls: you should choose a weight that you can complete sets of 10 repetitions each time you pick up the wall ball!

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Thursday 04.25.19

Warm-Up

A) 1 Round:

16 Ball Slams
16 Step-Ups
16 Cal Row
12 Ball Slams
12 Step-Ups
12 Cal Row
8 Ball Slams
8 Step-Ups

B) 2 Rounds:

12 Ring Rows
12 Push-Ups
24 Sit-Ups

Strength

Back Squat

Heavy 4
Then 3 sets x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 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

For Time:

2 Rounds:

5 Bar Muscle-Ups
10 One-Legged Squats

2 Rounds:

10 Chest-to-Bar Pull-Ups
20 Weighted Lunges

2 Rounds:

15 Pull-Ups
30 Walking Lunges

Workout Tip

Each couplet will need to be completed before moving on to the next couplet. If you cannot perform bar muscle ups scale to strict pull-ups or 15 ring rows! Each couplet should increase in difficulty, make the appropriate modifications.

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Tuesday 04.23.19

Warm-Up

A) 2 Rounds:

200m Row
15 Air squats
10 Lunges

B) 3 Rounds:

9 Wall Balls, 20#/14#
15 Knee Raises
21 Double-Unders

Strength

Front Squat

Heavy 8
Then 3 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

7 Minute AMRAP:

28 Double-Unders
14 One-Legged Squats

– 90 Second Rest

3 Minutes AMRAP:

Max Wall Balls, 20#/14#

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

One Legged Squat: if you cannot perform one-legged squats, scale the movement to walking lunges.

Wall Balls: you should choose a weight that you can complete sets of 10 repetitions each time you pick up the wall ball!

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Friday 11.09.18

Warm-Up

A) 2 Rounds:

100m Run
12 Goblet Squats, 26lb
9 Sit-Ups
6 Strict Pull-Ups

B) 3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Front Squats
3 Thrusters

Strength

Squat Clean

3 sets x 3 reps @ 70% of the top weight of EMOMx18 single.

*EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 70lbs 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.

Strength Tip

Clean from Floor: 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

10 Minute AMRAP:

5 Power Cleans, 135#/95#
10 Burpees Over The Bar

Workout Tip

Power Cleans: athletes should choose a moderate load that they can cycle 5 repetitions in less than 45 seconds each round.

Burpees Over The Bar: scale to old fashion burpees if athletes have to step over the bar.

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Saturday 11.03.18

Warm-Up

A) 20m Bear Crawl
20m Butt Kickers
15m Bear Crawl
15m Butt Kickers
10m Bear Crawl
10m Butt Kickers

B) 21-15-9:

Kettlebell Swings, 35#/26#

10-10-10:

Goblet Squats, 35#/26#
Push-Ups

Strength

Deadlift, 1 inch of the floor pause

3 sets x 5 reps
1 set x 5 reps

Objective: build in repetitions of five until a challenging five rep is attained. Only complete one set. Pause for 1 second 1 inch above the ground.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

9 Rounds For Time:

6 Dumbbell Hang Power Cleans
3 Strict Press
9 Sit-Ups

AX: 25#/15#
RX: 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!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Dumbbell Hang Power Clean/ Strict Press: athletes should complete each round unbroken.

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Friday 11.09.18

Warm-Up

A) 2 Rounds:

100m Run
12 Goblet Squats, 26lb
9 Sit-Ups
6 Strict Pull-Ups

B) 3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Front Squats
3 Thrusters

Strength

Squat Clean

3 sets x 3 reps @ 70% of the top weight of EMOMx18 single.

*EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 70lbs 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.

Strength Tip

Clean from Floor: 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

10 Minute AMRAP:

5 Power Cleans, 135#/95#
10 Burpees Over The Bar

Workout Tip

Power Cleans: athletes should choose a moderate load that they can cycle 5 repetitions in less than 45 seconds each round.

Burpees Over The Bar: scale to old fashion burpees if athletes have to step over the bar.

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Saturday 11.03.18

Warm-Up

A) 20m Bear Crawl
20m Butt Kickers
15m Bear Crawl
15m Butt Kickers
10m Bear Crawl
10m Butt Kickers

B) 21-15-9:

Kettlebell Swings, 35#/26#

10-10-10:

Goblet Squats, 35#/26#
Push-Ups

Strength

Deadlift, 1 inch of the floor pause

3 sets x 5 reps
1 set x 5 reps

Objective: build in repetitions of five until a challenging five rep is attained. Only complete one set. Pause for 1 second 1 inch above the ground.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

9 Rounds For Time:

6 Dumbbell Hang Power Cleans
3 Strict Press
9 Sit-Ups

AX: 25#/15#
RX: 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!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Dumbbell Hang Power Clean/ Strict Press: athletes should complete each round unbroken.

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Wednesday 10.24.18

Warm-Up

A) 2 Rounds:

100m Run
12 Goblet squats, 26lb
9 Sit-Ups
6 Strict Pull-Ups

B) 3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Front Squats
3 Thrusters

Strength

Every Minute on the Minute for 18 minutes perform:

1 Squat Clean

Objective: build to a heavy single squat clean. Go up every 3 minutes. Start with an Empty bar. Compare to 10/16.

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

For Time:

3 Bar Muscle-Ups
15 Dumbbell Thrusters*
3 Bar Muscle-Ups
12 Dumbbell Thrusters
3 Bar Muscle-Ups
9 Dumbbell Thrusters
3 Bar Muscle-Ups
6 Dumbbell Thrusters
3 Bar Muscle-Ups
3 Dumbbell Thrusters

AX: 25#/15#
RX: 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!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Bar Muscle Ups: athletes should not spend more than 60 seconds each round on the bar muscle up, scale repetitions as needed. If athletes are unable to perform bar muscle ups, scale to 6 chest-to-bar pull-up or 6 pull-ups.

Dumbbell Thrusters: weight should be moderately challenging. Athletes should be able to complete sets of 3-6 every time they pick up the dumbbells.

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Wednesday 10.24.18

Warm-Up

A) 2 Rounds:

100m Run
12 Goblet squats, 26lb
9 Sit-Ups
6 Strict Pull-Ups

B) 3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Front Squats
3 Thrusters

Strength

Every Minute on the Minute for 18 minutes perform:

1 Squat Clean

Objective: build to a heavy single squat clean. Go up every 3 minutes. Start with an Empty bar. Compare to 10/16.

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

For Time:

3 Bar Muscle-Ups
15 Dumbbell Thrusters*
3 Bar Muscle-Ups
12 Dumbbell Thrusters
3 Bar Muscle-Ups
9 Dumbbell Thrusters
3 Bar Muscle-Ups
6 Dumbbell Thrusters
3 Bar Muscle-Ups
3 Dumbbell Thrusters

AX: 25#/15#
RX: 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!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Bar Muscle Ups: athletes should not spend more than 60 seconds each round on the bar muscle up, scale repetitions as needed. If athletes are unable to perform bar muscle ups, scale to 6 chest-to-bar pull-up or 6 pull-ups.

Dumbbell Thrusters: weight should be moderately challenging. Athletes should be able to complete sets of 3-6 every time they pick up the dumbbells.

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Tuesday 09.11.18

Warm-Up

A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
30 rest

B)3 Rounds:

1min Calorie Bike at a 7/10 effort.
10 Back Squats, With an Empty Bar

Strength

Back Squat

3 sets x 4 reps
4 sets x 4 reps

Objective: build in repetitions of four until a challenging four rep is attained, then repeat the same weight for three more sets of four repetitions. Compare to 9/3.

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

2016 Regionals Events ¾

0:00- 9:00

For Time:

104 Wall Ball, 20#/14#
52 Pull-Ups

10:00-26:00

4 Rounds For Time:

28 One-Legged Squats, alternating
15 Hang Power Cleans, 115#/80#

Workout Tip

Wall Ball: athlete should be able to complete the wall ball in no more than 5 minutes, to give them a minimum of 4 minutes to do pull-ups.

Pull-Up: athletes should be able to complete their reps in 4 minutes or less. Scale repetitions accordingly. For athletes that cannot perform pull-ups have them scale to jumping pull-ups. Make sure athletes know to jump and drop, NOT lower themselves slowly from the top!

One Legged Squat: athletes should complete all 28 each round under 2 minutes. Scale repetitions as needed. The movement may be scaled to one-legged squat on a box (non-working leg hanging straight down).

Power Clean: athlete should be able to complete each round in less than 2 minutes. Scale load as needed.

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Tuesday 09.11.18

Warm-Up

A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
30 rest

B)3 Rounds:

1min Calorie Bike at a 7/10 effort.
10 Back Squats, With an Empty Bar

Strength

Back Squat

3 sets x 4 reps
4 sets x 4 reps

Objective: build in repetitions of four until a challenging four rep is attained, then repeat the same weight for three more sets of four repetitions. Compare to 9/3.

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

2016 Regionals Events ¾

0:00- 9:00

For Time:

104 Wall Ball, 20#/14#
52 Pull-Ups

10:00-26:00

4 Rounds For Time:

28 One-Legged Squats, alternating
15 Hang Power Cleans, 115#/80#

Workout Tip

Wall Ball: athlete should be able to complete the wall ball in no more than 5 minutes, to give them a minimum of 4 minutes to do pull-ups.

Pull-Up: athletes should be able to complete their reps in 4 minutes or less. Scale repetitions accordingly. For athletes that cannot perform pull-ups have them scale to jumping pull-ups. Make sure athletes know to jump and drop, NOT lower themselves slowly from the top!

One Legged Squat: athletes should complete all 28 each round under 2 minutes. Scale repetitions as needed. The movement may be scaled to one-legged squat on a box (non-working leg hanging straight down).

Power Clean: athlete should be able to complete each round in less than 2 minutes. Scale load as needed.

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