Trifecta Trifecta

Posts Tagged ‘Hand Release Push-Up’

Saturday 12.14.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
5 Ball Slams
10M Bear Crawl
10 Ring Rows

B) 2 Rounds:

10 Bench Press, with an empty bar
10 GHD Sit-Ups
20 Double-Unders

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Bench Press, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

In this set, we are using 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

21-18-15-12:

Hand Release Push-Ups
Pull-Ups

63-54-45-36:

Double-Unders

Workout Tip

Double-Unders: each round should not take you more than 2 minutes to complete, scale as needed.

Pull-Ups: scale to ring rows if needed, keeping all reps at 21 for each round.

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Thursday 12.19.19

Warm-Up

A) 3 Rounds:

200m Run
10m Broad Jump
5 Strict Pull-Ups

B) 3 Rounds:

10 Hang Power Cleans, with an empty bar
10 Ring Rows
10 Hand-Release Push-Ups.
10 Box Jumps

Strength

Power Clean

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Then 85% of [email protected] RPE9 for 4 more sets

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power clean, then perform 4 additional sets of 2 repetitions at 85% of your [email protected] RPE9 of the day!

In this set, we are using 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.

If your 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 your 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 “power” position.

Workout

Every 3 Minute x 5 rounds:

200m Run
AMRAP:
4 Box Jumps, 30”24”
2 Ring Muscle-Ups

– Rest 1 minute

Workout Tip

Run: each run, should not take you more than 60 seconds to complete. Scale distance as needed.

Box Jump/ Muscle-Up: choose a height that is slightly out of your comfort zone. Muscle ups should be in unbroken sets. Scale to 1 repetition if needed, or scale to strict pull-ups.

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Wednesday 12.18.19

Warm-Up

A) 3 Rounds:

10m High Knees
10m Butt kickers
20 Double-Unders

B) 2 Rounds:

10 Hang Power Snatches, with an empty bar
10 Wall Balls
10 Hand-Release Push-Ups

Strength

Power Snatch

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Then 85% of [email protected] RPE9 for 4 more sets

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power Snatch, then perform 4 additional sets of 2 repetitions at 85% of your [email protected] RPE9 of the day!
In this set, we are using 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.
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 your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

9 Power Cleans, 135#/95#
9 Front Squats, 135#/95#
9 Shoulder-to-Overhead, 135#/95#
90 Double-Unders
6 Power Cleans
6 Front Squats
6 Shoulder-to-Overhead
60 Double-Unders
3 Power Cleans
3 Front Squats
3 Shoulder-to-Overhead
30 Double-Unders

RX+: 185#/135#
AX: 95#/65#
RX: as is

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.

Barbell movements: scale the load so you can complete each section in unbroken sets.

Double-Unders: scale to 2x repetitions for single-unders if we do not have double-unders yet.

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Tuesday 12.17.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
5 Hand Release Push-Ups
10m Bear Crawl
10 Sit-Ups

B) 2 Rounds:

10 Empty bar Bench Press
10 GHD Sit-Ups
5 Cal Bike

Strength

Bench Press

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Bench Press, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

In this set, we are using 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

20-16-12-8-4:
Dumbbell Snatch, 50#/35#
Cal Bike
GHD Sit-Ups

Workout Tip

Dumbbell Snatch: you should choose a weight that you can complete 10 repetitions each arm without switching!

GHD Sit-Ups: scale to toes to bar if no GHD available, or scale to hanging knee raises.

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Saturday 12.14.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
5 Ball Slams
10M Bear Crawl
10 Ring Rows

B) 2 Rounds:

10 Bench Press, with an empty bar
10 GHD Sit-Ups
20 Double-Unders

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Bench Press, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

In this set, we are using 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

21-18-15-12:

Hand Release Push-Ups
Pull-Ups

63-54-45-36:

Double-Unders

Workout Tip

Double-Unders: each round should not take you more than 2 minutes to complete, scale as needed.

Pull-Ups: scale to ring rows if needed, keeping all reps at 21 for each round.

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Friday 11.15.19

Warm-Up

A) EMOMx6:

odd: Row 40 Seconds
even: Jump Rope 40 seconds

B) 2 Rounds of:

200m Run
10 Power Cleans, below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups
Rest 30 Seconds

Strength

Squat Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Strength Tip

Objective: build to a heavy single squat clean.

In this set, we are using 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.

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 at the bottom of the front squat.

Workout

Capacity

0:00-3:00:
500M Row

3:00-6:00:
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”
25 Hand Release Push-Ups

6:00-9:00:
500m Row

9:00-12:00
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”

Workout Tip

Each Station should be completed with some rest in between stations. Scale repetitions as needed to make this happen. You should have a minimum of 30 seconds rest between stations.

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Friday 11.15.19

Warm-Up

A) EMOMx6:

odd: Row 40 Seconds
even: Jump Rope 40 seconds

B) 2 Rounds of:

200m Run
10 Power Cleans, below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups
Rest 30 Seconds

Strength

Squat Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Strength Tip

Objective: build to a heavy single squat clean.

In this set, we are using 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.

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 at the bottom of the front squat.

Workout

Capacity

0:00-3:00:
500M Row

3:00-6:00:
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”
25 Hand Release Push-Ups

6:00-9:00:
500m Row

9:00-12:00
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”

Workout Tip

Each Station should be completed with some rest in between stations. Scale repetitions as needed to make this happen. You should have a minimum of 30 seconds rest between stations.

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Monday 11.04.19

Warm-Up

A) 1 round:

200m Run
40 Double-Unders
200m Run
20 Double-Unders

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

5 Hang Power Snatch, below the knees
5 Overhead Squats

Strength

Snatch Work

EMOMx12 minutes:
1 Squat Snatches
@ RPE 8

Strength Tip

Grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

“EMOMDAY”

Every 3 minutes x 5 rounds:

5 Back Squats
10 Toes-to-Bar
15 Hand Release Push-Ups
30 Double-Unders

RX+:225#/155#
RX: 185#/125#
AX: 135#/95#

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.

Back Squat, Toes-to-Bar, Hand Release Push-Up: all repetitions should be unbroken.

Double-Unders: should not take you more than 1 minute to complete.

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Monday 11.04.19

Warm-Up

A) 1 round:

200m Run
40 Double-Unders
200m Run
20 Double-Unders

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

5 Hang Power Snatch, below the knees
5 Overhead Squats

Strength

Snatch Work

EMOMx12 minutes:
1 Squat Snatches
@ RPE 8

Strength Tip

Grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

“EMOMDAY”

Every 3 minutes x 5 rounds:

5 Back Squats
10 Toes-to-Bar
15 Hand Release Push-Ups
30 Double-Unders

RX+:225#/155#
RX: 185#/125#
AX: 135#/95#

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.

Back Squat, Toes-to-Bar, Hand Release Push-Up: all repetitions should be unbroken.

Double-Unders: should not take you more than 1 minute to complete.

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Monday 10.28.19

Warm-Up

A) EMOMx8 minutes:

4 Calorie Row
8 Air Squats
8 Ball Slams

B) 2 Rounds:

16 Walking Lunges
16 Ring Rows
15 Dumbbell Press

Strength

Barbell Lunges

8 reps @ RPE 6 sets
8 reps @ RPE 7×2 sets
8 reps @ RPE 8×3 sets

Strength Tip

8 reps each leg. In this set, we are using 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

EMOMx10 rounds:

Odd minutes:

10 Wall Balls, 20#/14#
10 Hand Release Push-Ups

Even minutes:

10 Wall Balls, 20#/14#
10 Pull-Ups

RX+: Ring Dips. Chest to Bar Pull-Ups

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.

Wall Ball: all reps should be unbroken

Push-Up/Pull-Up: all sets should be unbroken, scale reps as needed.

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Tuesday 10.22.19

Warm-Up

A) 3 Rounds:

200m Row
10 Hand Release Push-Ups
20 Ring Rows

B) 2 Rounds:

10 Strict Press
5 Box Jumps, 20”

Strength

Push Jerk

5 reps @ RPE 6×2 sets
5 reps @ RPE 7×2 sets
5 reps @ RPE 8×3 sets

Strength Tip

In this set, we are using 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 of:

4 Minute Clock
500m Row

Then, max rounds:
10 Dumbbell Snatches, 50#/35#
1 Rope Climb

– 60-sec rest

4 Minute Clock
400m Run

Then, max rounds:
10 Dumbbell Power cleans, 50#/35#
2 Ring Muscle-Ups

Workout Tip

Dumbbell Power/Dumbbell Snatch: each round should be 5 repetitions with your left then 5 repetitions with your right.

Muscle Ups: each round of muscle-ups should be unbroken, scale repetitions as needed, or scale to 5 dips.

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Monday 10.28.19

Warm-Up

A) EMOMx8 minutes:

4 Calorie Row
8 Air Squats
8 Ball Slams

B) 2 Rounds:

16 Walking Lunges
16 Ring Rows
15 Dumbbell Press

Strength

Barbell Lunges

8 reps @ RPE 6 sets
8 reps @ RPE 7×2 sets
8 reps @ RPE 8×3 sets

Strength Tip

8 reps each leg. In this set, we are using 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

EMOMx10 rounds:

Odd minutes:

10 Wall Balls, 20#/14#
10 Hand Release Push-Ups

Even minutes:

10 Wall Balls, 20#/14#
10 Pull-Ups

RX+: Ring Dips. Chest to Bar Pull-Ups

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.

Wall Ball: all reps should be unbroken

Push-Up/Pull-Up: all sets should be unbroken, scale reps as needed.

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