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Posts Tagged ‘Handstand Kick-Up’

Saturday 03.23.19

Warm-Up

A) 4 min EMOM (every minute on the minute):

8 Wall Balls, 20lb/14lb
8 Ring Rows
4 Push-Ups

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch

Heavy 3
Then 2×3 at 90% of heaviest 3 rep.

Objective: build to a heavy three rep squat snatch. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

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 the back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position.

Workout

3 Rounds For Time:

200m Run
10 Power Cleans
10 Handstand Push-Ups

AX: 95#/55#. 10 Shoulder to Overhead
RX: 115#/85#
RX+: 135#/95#. Strict Handstand Push-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.

Power Cleans: you should choose a weight that you can perform in quick singles. This station should not take you more than 90 seconds to complete. Scale load as needed

Handstand Push-Ups: can be modified to strict handstand push-ups or to shoulder to overhead with the barbell that you power cleaned!

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Wednesday 03.20.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Lunge
1 Minute Row

B) 20-20-20:

Double Unders

10-10-10:

Air Squats

5-5-5:

Handstand Kick-Up

Strength

Back Squat

Heavy 5
Then 2 sets 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 designated number of sets for 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

For Time, 10 to 1:

Burpees
Wall Balls, 20#/14#

10 Double-Unders after each round

Workout Tip

All movements should be unbroken, scale load on the wall ball to make this so!

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Wednesday 03.20.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Lunge
1 Minute Row

B) 20-20-20:

Double Unders

10-10-10:

Air Squats

5-5-5:

Handstand Kick-Up

Strength

Back Squat

Heavy 5
Then 2 sets 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 designated number of sets for 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

For Time, 10 to 1:

Burpees
Wall Balls, 20#/14#

10 Double-Unders after each round

Workout Tip

All movements should be unbroken, scale load on the wall ball to make this so!

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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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Saturday 03.31.18

Warm-Up

A) 5 Roundsб 25 sec work / 10 sec rest:

Wall Balls 20lb/14lb
– Rest
Double Unders
– Rest
Strict Dumbbell Press 25lb/15lb
– Rest

*Sub Wall Ball with Air Squat
*Sub Double-Under with Singles

B) Gymnastics, 5:00 Running Clock:

Handstand Kick-Up

Do it at your own pace. Focus on creating the tripod position with your hands and head. Think of this stance as the overhead position of a press. We want our hands and head to form a triangle. Point your thumbs toward one another on the floor. Kick up into full extension and use your hips to assist you. Execute a forward roll if you lose balance

Strength

Strength Deload Week: Fatigue management by reducing the training volume. This increases your ability to maintain the gains you’ve made during the previous training cycle. Intensity shouldn’t drop below 50% at any time.

Front Squat – Deload
3 x 5 @ 50% of Heavy Single
Heavy singles are generally 90-95% of an athletes 1 Rep Max

– Rest 90 sec between sets

Dips – Deload

3 sets x %50 reps from previous week

– Rest 90 sec between sets

Strength Tip

Front Squat: focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load

Dips: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward. Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly.

Workout

For time:

30 Back Squats 115#/75#
1-mile run
30 Back Squats

Workout Tip

Choose a weight that you could do your first set of squats in no more than 3 sets. Take your Barbell from the rack. Log this workout because you will see it again.

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Saturday 03.03.18

Warm-Up

A) Accumulate 60 Assault Bike Cal

– 20 sec work / 15 sec rest

– After every 1:30, complete 5 Burpees

– Rest 1 min

B) 12-9-6 of:

Dumbbell Thruster 40lb/25lb
Handstand Kick-Up

Strength

Strict Press

3 sets x 5 reps @ 70% of Heavy Single (or +2.5lbs previous session)

– Rest 90 sec between sets

– Heavy singles are generally 90-95% of an athletes 1 Rep Max

Dips

3 sets x 2 reps from fail

– Train with progressive overload and push yourself.

– Rest 90 sec between sets

Strength Tip

Strict Press: keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement

Dips: “training 2 reps from failure” means train until you think you have 2 reps left in the tank, then stop. Avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward. Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly.

Workout

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell Squats 50/35
Bar-Facing Burpees

Workout 18.2a

1-rep-max Clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

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