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Posts Tagged ‘Handstand Push-Up’

Thursday 06.21.18

Warm-Up

A) 3 Rounds:

30 sec Side Plank Hold RT
15 sec rest
30 sec Side Plank Hold LT
15 sec rest

*Use the 15 sec rest at the end of round 3 as a transition into section B

B) 5min AMRAP:

7 Burpees
14 Walking Lunges
20yd Sprint

Strength

Strict Press

A) 2 sets x 4 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 6 reps @ 90% of set (A)
C) 1 Set x 8-10 reps @ 85% of set (A)

Objective: match your reps in sets A and B

– Rest 2 Min between sets

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

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.

Workout

3 minutes time cap:

400M Row

Max AMRAP:

3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 Minute Clock
400M Run

Max AMRAP:

3 Handstand Push Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 minutes time cap:

400M Row

Max AMRAP:

3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 minutes time cap:

400M Run

Max AMRAP:

3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

Workout Tip

Row: should be at a submaximal effort, 8/10 effort. Athletes should scale distance in order to have time to complete the AMRAP. If athletes struggle with rowing, scale back to 300M.

Run: Should be at a submaximal effort, 8/10 effort. Athletes should push run to have time to complete the AMRAP. If Athlete struggles with running scale to 300M.

Handstand Push-Ups: if handstand push-ups are easy to scale up to strict handstand push-ups. If Handstand push-ups are challenging scale to strict press at a weight that the athlete may complete unbroken sets of 3 reps.

Chest-to-Bar Pull-Ups: Scale to Unbroken kipping зull-ups or оumping chest-to-bar pull-ups.

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Monday 06.04.18

Warm-Up

A) 3 min AMRAP:

6 Kettlebell Swings, 35lb/26lb
6 Push-Ups
20yd Bear Crawl

*Rest 1 min between sections A and B

B) 4 min AMRAP:

40yd Sprint
3 Handstand Push-Ups
6 Ball Slams, 20lb/10lb

*Sub ball slam with jumping air squat

Strength

Bench Press

A) 2 sets x 6 reps @ 70% of 1 Rep Max (or +5 lbs previous session)
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

Objective: match your reps in sets A and B.

– Rest 90 sec between sets

Dips

3 sets x 2 reps from fail

– Rest 90 sec between sets

– Tempo 2:0:2 (2 sec up,0 sec hold, 2 sec down)

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Bench Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.

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

7 rounds for time:

200m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
3 Thrusters 115lb/75lb

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Monday 06.04.18

Warm-Up

A) 3 min AMRAP:

6 Kettlebell Swings, 35lb/26lb
6 Push-Ups
20yd Bear Crawl

*Rest 1 min between sections A and B

B) 4 min AMRAP:

40yd Sprint
3 Handstand Push-Ups
6 Ball Slams, 20lb/10lb

*Sub ball slam with jumping air squat

Strength

Bench Press

A) 2 sets x 6 reps @ 70% of 1 Rep Max (or +5 lbs previous session)
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

Objective: match your reps in sets A and B.

– Rest 90 sec between sets

Dips

3 sets x 2 reps from fail

– Rest 90 sec between sets

– Tempo 2:0:2 (2 sec up,0 sec hold, 2 sec down)

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Bench Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.

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

7 rounds for time:

200m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
3 Thrusters 115lb/75lb

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Monday 05.21.18

Warm-Up

A) For Completion:

20yd Sprint
9 Hand Release Push-Up
12 Toes-to-Bar
40yd Sprint
7 Hand Release Push-Up
10 Toes-to-Bar
60yd Sprint
5 Hand Release Push-Up
8 Toes-to-Bar
80yd Sprint

*Rest 90 seconds between sections А and B

B) 3min Plank Hold
2 Wall Climb penalty every time you break.

Strength

Back Squat

Establish 1 Rep Max

A) 1 set x 6 reps @ 70% of new 1 Rep Max
B) 1 set x 6 reps @ 90% of set A
C) 1 set x 8-10 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 90 sec between sets

Barbell Walking Lunge

4 sets x 3 reps from fail @ 70% of your body weight

Tempo: 1:1:0 (1 sec down,1 sec hold, 0 sec up)

Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Back Squat: keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows.

Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

3 Rounds for time:

400m Run
15 Handstand Push-Up
20yd Each Arm Overhead Kettlebell/Dumbbell Walking Lunge 70/53

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Monday 05.21.18

Warm-Up

A) For Completion:

20yd Sprint
9 Hand Release Push-Up
12 Toes-to-Bar
40yd Sprint
7 Hand Release Push-Up
10 Toes-to-Bar
60yd Sprint
5 Hand Release Push-Up
8 Toes-to-Bar
80yd Sprint

*Rest 90 seconds between sections А and B

B) 3min Plank Hold
2 Wall Climb penalty every time you break.

Strength

Back Squat

Establish 1 Rep Max

A) 1 set x 6 reps @ 70% of new 1 Rep Max
B) 1 set x 6 reps @ 90% of set A
C) 1 set x 8-10 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 90 sec between sets

Barbell Walking Lunge

4 sets x 3 reps from fail @ 70% of your body weight

Tempo: 1:1:0 (1 sec down,1 sec hold, 0 sec up)

Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Back Squat: keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows.

Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

3 Rounds for time:

400m Run
15 Handstand Push-Up
20yd Each Arm Overhead Kettlebell/Dumbbell Walking Lunge 70/53

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Sunday 05.13.18

Warm-Up

A) 2 min:

200m Run
AMRAP Dumbbell Power Snatch 35lb/25lb

2 min:

200m Run
AMRAP Sit-Up

* Rest 90 sec between sections A and B

B) 3 Rounds:

5 Power Snatches, with an empty bar
3 Burpees
1 Broad Jump

Strength

Power Snatch

3-3-3-3-3-3 (6 sets of 3 reps)

Sets 1-2 @ 65% of Heavy Single
Sets 3-4 @ 75% of Heavy Single
Sets 5-6 @ 80-85% of Heavy Single

– Rest 90 Sec between sets

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

Strength Tip

Key today is form. Start with a manageable weight and be precise during the pull each time. Think of pressing yourself from the floor with your quads to keep from leaning forward and unloading your posterior chain (hip rise).
Point your feet and knees slightly out. This will help keep the bar close without making contact with your knees during the pull. Focus on the shrug with your shoulders and pull up onto your toes.

Workout

12:00 AMRAP:

7 Burpees
5 Handstand Push-Ups
3 Power Cleans 175lb/125lb
Every 4:00 Run 200m starting at 0:00

* Sub Handstand Push-Up with Strict Dumbbell Press (heavy)

Workout Tip

Complete the run in 1 min or less. Goal is to make it through one complete round before you run again. Rest between movements and be precise, go unbroken. Power Clean can be touch and go or quick singles.

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Sunday 05.13.18

Warm-Up

A) 2 min:

200m Run
AMRAP Dumbbell Power Snatch 35lb/25lb

2 min:

200m Run
AMRAP Sit-Up

* Rest 90 sec between sections A and B

B) 3 Rounds:

5 Power Snatches, with an empty bar
3 Burpees
1 Broad Jump

Strength

Power Snatch

3-3-3-3-3-3 (6 sets of 3 reps)

Sets 1-2 @ 65% of Heavy Single
Sets 3-4 @ 75% of Heavy Single
Sets 5-6 @ 80-85% of Heavy Single

– Rest 90 Sec between sets

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

Strength Tip

Key today is form. Start with a manageable weight and be precise during the pull each time. Think of pressing yourself from the floor with your quads to keep from leaning forward and unloading your posterior chain (hip rise).
Point your feet and knees slightly out. This will help keep the bar close without making contact with your knees during the pull. Focus on the shrug with your shoulders and pull up onto your toes.

Workout

12:00 AMRAP:

7 Burpees
5 Handstand Push-Ups
3 Power Cleans 175lb/125lb
Every 4:00 Run 200m starting at 0:00

* Sub Handstand Push-Up with Strict Dumbbell Press (heavy)

Workout Tip

Complete the run in 1 min or less. Goal is to make it through one complete round before you run again. Rest between movements and be precise, go unbroken. Power Clean can be touch and go or quick singles.

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Friday 04.20.18

Warm-Up

A) 4:00 Running Clock:

8 Lunges
4 Hand Release Push-Ups
30 sec Plank Hold

B) Primer:

4 rounds, 1 min each:

40 yd Sprint
2 Box Jumps 30”/24” (or high as possible)

Strength

Power Clean

A) 2 sets x 4 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 set x 4 reps @ 90% of set (A)
C) 1 Set x 6 reps @ 85% of set (A)

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

Objective- Match your reps in sets (A) and (B).

– Rest 90 sec between sets

Strict Pull-Up

3 sets x 2 reps from fail

– Rest 90 sec between sets

Tempo: 1:1:2 (1 sec up,1 sec hold, 2 sec down)

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Power Clean: place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull. Make the rotation of your elbows fast during the catch and drop under the weight by pulling yourself under the bar. Move your feet wide enough that you can drop into your pelvis while staying above parallel.

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

3 rounds of:

21 Power Snatch @ 135#/95#
21 calorie Row

– Rest 1:00

Workout Tip

You should be able to do a set of 10 snatches out the gate if you wanted to. Be smart about your weight, don’t sandbag it either. Challenge yourself while maintaining good form and technique.

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Tuesday 04.10.18

Warm-Up

A) 4 Rounds:

250m Row
5 Kipping Pull Up
10 GHD Sit Up

* Sub row with 200m run
* Sub GHD with Sit-Up

* Rest 60 sec between sections A and B

B) 15-12-9:

Hand Release Push-Up
Wall Ball 20lb/14lb

Strength

Bench Press

A) 3 sets x 5 reps @ 70% of 1 Rep Max or +5 lbs previous session) Program weight increases from week 1
A) 1 set x 5 reps @ 70% of Heavy Single
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 8 reps @ 85% of set (A)

Objective- Match your reps in sets (A) and (B).

– Rest 90 sec between sets

Strength Tip

Squeeze your shoulder blades to support your shoulders. Use a ‘straight line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.

Workout

For Time

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

Strict Pull-Up
Strict Handstand Push-Up
Ring Push-Ups

– 35 Double-Unders between each round

Workout Tip

Rings around 6 inches off ground. Feet on ground.

Beginners – use a band for strict pull ups or do ring rows. Sub Kettlebell Swings for your Handstand Push-Up, Regular Push-Ups, 50 Single Jumps.

Advanced- weighted pull-ups.

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Thursday 03.22.18

Warm-Up

A) 3 min AMRAP:

6 Kettlebell Swing 35lb/26lb
6 Push-Up
20yd Bear Crawl

*Rest 1:00 between sections (A) and (B)

B) 4 Min AMRAP:

40 yd Sprint
3 Handstand Push-Up
6 Ball Slam 20lb/10lb

*Sub ball slam with jumping air squat

Strength

Bench Press

A) 3 sets x 5 reps @ 70% of 1 Rep Max (or +2.5lbs previous session)
B) 1 set x 6-8 reps @ 85% of today’s working weight from section A

– Rest 2 Min between sets

Strength Tip

Bench Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.

Workout

30 minute Run or Row

Your choice 🙂

Workout Tip

If your knees have been bothering you at all then please row today. Just pay attention to how your body is feeling.

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Thursday 03.22.18

Warm-Up

A) 3 min AMRAP:

6 Kettlebell Swing 35lb/26lb
6 Push-Up
20yd Bear Crawl

*Rest 1:00 between sections (A) and (B)

B) 4 Min AMRAP:

40 yd Sprint
3 Handstand Push-Up
6 Ball Slam 20lb/10lb

*Sub ball slam with jumping air squat

Strength

Bench Press

A) 3 sets x 5 reps @ 70% of 1 Rep Max (or +2.5lbs previous session)
B) 1 set x 6-8 reps @ 85% of today’s working weight from section A

– Rest 2 Min between sets

Strength Tip

Bench Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.

Workout

30 minute Run or Row

Your choice 🙂

Workout Tip

If your knees have been bothering you at all then please row today. Just pay attention to how your body is feeling.

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Sunday 01.28.18

REST DAY, OR:

Warm-Up

3 Rounds of:

1min max effort of:

Assault Bike
Back Squat 95lb/65lb
Toes-to-Bar

Rest 45 seconds after each round. Take no more than 10 seconds transitions between movements during the round.

Strength

Hang Squat Snatch

A) 4 sets x 3 reps @ 65% of Heavy Single
B) 4 sets x 1 [email protected] 75% of Heavy Single

-Complete blocks A-B in sequential order

-Rest 2 min between sets

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

Strength Tip

From the mid-thigh pull the bar into the body and aggressively jump extending the hips, knees, and ankles (triple extension)
Point your feet and knees slightly out. This will help keep the bar close without making contact with your knees. Focus on the shrug with your shoulders and pull up onto your toes.

Workout

25 Rounds for Time:

5 Air Squats
3 Handstand Push-Ups
1 Power Clean 225/155

Workout Tip

Important to understand the total reps from the beginning. Scale the weight so you don’t fail even 1 lift. Execute by resting between the movements and control your breathing

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