Trifecta Trifecta

Posts Tagged ‘Hang Power Clean’

Thursday 02.21.19

Warm-Up

A) 3 Rounds:

Row 100m (sprint)
8 Dumbbell Snatch, 40lb/20lb
– Rest 30 sec
16 Sit-Ups
8 Good Mornings
– Rest 30 sec

B) 3 Rounds with an empty bar:

3 Front Squats
3 Muscle Snatches

Strength

Unbroken Power Snatches

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

7 Rounds For Time:

7 Deadlifts
7 Hang Power Cleans
7 Front Squats

RX+:115#/75#
RX: 95#/65#
AX: 75#/55#

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.

You should be able to complete each section of the barbell movements unbroken. You may rest in between sections.

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Sunday 02.10.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Pull-Ups
10 Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1min Calorie Bike at a 7/10 effort
10 Kettlebell Swings, 35#, 26#
100m Jog

Workout

“FOR THE 6”

6 Minute AMRAP:

10 Burpees Over The Bar
10 GHD Sit-Ups

– 2 Minute Rest

6 Minute AMRAP:

10 Hang Power Cleans 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 Minute AMRAP:

10 Front Squats 135#/95#
10 Shoulder-to-Overhead 135#/95#

– 2 Minute Rest

6 Minute AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

– 2 Minute Rest

Workout Tip

Toes-to-Bar: you should complete all repetitions in 2 sets or less, scale to Knees to Elbow if needed.

Hang Power Clean: you should complete all repetitions in 2 sets or less, scale load as needed.

Box Jumps: you may step up and step down.

Front Squats: you should use the same weight as the hang power cleans.

Shoulder-to-Overhead: you should complete all repetitions in 2 sets or less, scale load as needed.

Cal Row: this station should not take more than 40 seconds to complete.

Kettlebell Swings: should be unbroken!

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Sunday 02.10.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Pull-Ups
10 Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1min Calorie Bike at a 7/10 effort
10 Kettlebell Swings, 35#, 26#
100m Jog

Workout

“FOR THE 6”

6 Minute AMRAP:

10 Burpees Over The Bar
10 GHD Sit-Ups

– 2 Minute Rest

6 Minute AMRAP:

10 Hang Power Cleans 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 Minute AMRAP:

10 Front Squats 135#/95#
10 Shoulder-to-Overhead 135#/95#

– 2 Minute Rest

6 Minute AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

– 2 Minute Rest

Workout Tip

Toes-to-Bar: you should complete all repetitions in 2 sets or less, scale to Knees to Elbow if needed.

Hang Power Clean: you should complete all repetitions in 2 sets or less, scale load as needed.

Box Jumps: you may step up and step down.

Front Squats: you should use the same weight as the hang power cleans.

Shoulder-to-Overhead: you should complete all repetitions in 2 sets or less, scale load as needed.

Cal Row: this station should not take more than 40 seconds to complete.

Kettlebell Swings: should be unbroken!

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Sunday 01.27.19

Warm-Up

A) Every 4 Minutes x 3 rounds:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6 Kettlebell Windmill, each arm

Workout

4 Rounds:

400m Run
20 Wall Balls, 20#/14#
10 Hang Power Clean, 95#/65#
10 Push Jerks, 95#/65#

Then:

2 Rounds:

400m Run
20 Bar Dips
10 Turkish Get Ups Right, 53#/35#
10 Turkish Get Ups Left, 53#/35#

Workout Tip

Run: you should not take more than 2 minutes to complete the run, scale the run to 200M if needed.

Barbell: barbell movements should be completed in 1-2 sets every round. Scale the load as needed.

Bar Dips: this section should not take more than 90 seconds to complete, scale to close grip pushups if needed.

Turkish Get Ups: if this is challenging, scale load significantly, and if needed scale to a light dumbbell.

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Sunday 01.27.19

Warm-Up

A) Every 4 Minutes x 3 rounds:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6 Kettlebell Windmill, each arm

Workout

4 Rounds:

400m Run
20 Wall Balls, 20#/14#
10 Hang Power Clean, 95#/65#
10 Push Jerks, 95#/65#

Then:

2 Rounds:

400m Run
20 Bar Dips
10 Turkish Get Ups Right, 53#/35#
10 Turkish Get Ups Left, 53#/35#

Workout Tip

Run: you should not take more than 2 minutes to complete the run, scale the run to 200M if needed.

Barbell: barbell movements should be completed in 1-2 sets every round. Scale the load as needed.

Bar Dips: this section should not take more than 90 seconds to complete, scale to close grip pushups if needed.

Turkish Get Ups: if this is challenging, scale load significantly, and if needed scale to a light dumbbell.

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Friday 01.18.19

Warm-Up

A) 3 Rounds:

40 Single Unders
20 Double-Unders
10m High Knees
10m Butt Kickers
10m Broad Jumps

B) For Quality not for time, 12-10-8 reps with an empty bar:

Hang Power Cleans
Front Squats
Strict Press

Strength

EMOM x 12 min
1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

Every 2 minutes for 8 rounds
(alternate between station A and B)

A.
4 Deadlifts
4 Hang Power Cleans*
4 Front Squats
40 Double-Unders

B.
400M Run

RX+:155#/105#
RX: 135#/95#
AX: 95#/65#

Workout Tip

Barbell Movements: you should complete each segment of the barbell complex unbroken, scale the load as needed to move quickly through the complex.

Run: the run should not take you more than 90 seconds to complete, scale to 200m if needed.

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Friday 01.18.19

Warm-Up

A) 3 Rounds:

40 Single Unders
20 Double-Unders
10m High Knees
10m Butt Kickers
10m Broad Jumps

B) For Quality not for time, 12-10-8 reps with an empty bar:

Hang Power Cleans
Front Squats
Strict Press

Strength

EMOM x 12 min
1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

Every 2 minutes for 8 rounds
(alternate between station A and B)

A.
4 Deadlifts
4 Hang Power Cleans*
4 Front Squats
40 Double-Unders

B.
400M Run

RX+:155#/105#
RX: 135#/95#
AX: 95#/65#

Workout Tip

Barbell Movements: you should complete each segment of the barbell complex unbroken, scale the load as needed to move quickly through the complex.

Run: the run should not take you more than 90 seconds to complete, scale to 200m if needed.

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Sunday 01.13.19

Warm-Up

A) 2 Rounds:

200m Row
10 Box Jumps
5 Push-Ups

B) 2 Rounds with an empty bar:

5 Hang Power Clean
5 Strict Press
10 Front Rack Lunges, with an empty barbell

Workout

10 min AMRAP:

1 mile Run

As many rounds as possible of:

5 Deadlifts, 225#/155#
10 Hand Release Push-Ups

– Rest 2 minutes

8 min AMRAP:

800m Run

As many rounds as possible of:

5 Power Clean and Jerks, 135#/95#
10 Front Rack Lunges, 135#/95#

– Rest 2 minutes

6 min AMRAP:

400m Run

As many rounds as possible of:

5 Power Snatches 75#/55#
10 Pull-Ups

Workout Tip

Run: you should not take more than 8 minutes on the mile run, 4 minutes for the 800M run and 2 minutes for the 400M run.

Barbell Loads: you should choose a weight that you can complete in unbroken sets.

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Sunday 01.13.19

Warm-Up

A) 2 Rounds:

200m Row
10 Box Jumps
5 Push-Ups

B) 2 Rounds with an empty bar:

5 Hang Power Clean
5 Strict Press
10 Front Rack Lunges, with an empty barbell

Workout

10 min AMRAP:

1 mile Run

As many rounds as possible of:

5 Deadlifts, 225#/155#
10 Hand Release Push-Ups

– Rest 2 minutes

8 min AMRAP:

800m Run

As many rounds as possible of:

5 Power Clean and Jerks, 135#/95#
10 Front Rack Lunges, 135#/95#

– Rest 2 minutes

6 min AMRAP:

400m Run

As many rounds as possible of:

5 Power Snatches 75#/55#
10 Pull-Ups

Workout Tip

Run: you should not take more than 8 minutes on the mile run, 4 minutes for the 800M run and 2 minutes for the 400M run.

Barbell Loads: you should choose a weight that you can complete in unbroken sets.

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Tuesday 01.01.19

Warm-Up

A) 5 Rounds:

20 sec work / 10 sec rest

Push-Up
Weighted Jump Ropes
Bar Hang

1 Round = all 3 movements complete in sequence

B) 2 Rounds with an empty bar:

10 Dumbbell Presses
10 Lunges, with the bar
30 sec Plank hold

Strength

4 Sets:

1 Push Press
2 Power Jerk
3 Split Jerk

Strength Tip

If you do have an established 1RM split jerk, you should work between 65%-70%. If you do not have an established 1RM Split Jerk, you should work with a weight which you can comfortably push press and jerk with good mechanics. Compare to 12/27)

Workout

Capacity

15 Min AMRAP:

4 Hang Power Clean, 135#/95#
8 Push-Ups
12 Wall Balls, 20#/14#

– After every 3 Rounds run 400m

Workout Tip

Hang Power Clean: you should choose a weight that you may complete all 4 repetitions unbroken.

Wall Ball: you should choose a load that you can complete all 12 repetitions in 2 sets or less.

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Tuesday 01.01.19

Warm-Up

A) 5 Rounds:

20 sec work / 10 sec rest

Push-Up
Weighted Jump Ropes
Bar Hang

1 Round = all 3 movements complete in sequence

B) 2 Rounds with an empty bar:

10 Dumbbell Presses
10 Lunges, with the bar
30 sec Plank hold

Strength

4 Sets:

1 Push Press
2 Power Jerk
3 Split Jerk

Strength Tip

If you do have an established 1RM split jerk, you should work between 65%-70%. If you do not have an established 1RM Split Jerk, you should work with a weight which you can comfortably push press and jerk with good mechanics. Compare to 12/27)

Workout

Capacity

15 Min AMRAP:

4 Hang Power Clean, 135#/95#
8 Push-Ups
12 Wall Balls, 20#/14#

– After every 3 Rounds run 400m

Workout Tip

Hang Power Clean: you should choose a weight that you may complete all 4 repetitions unbroken.

Wall Ball: you should choose a load that you can complete all 12 repetitions in 2 sets or less.

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Monday 12.24.18

Warm-Up

A) 16-12-8 of:

Assault Bike Calories
Burpee Step Up, 24”/20”
Knee Raises

B) 2 Rounds:

4 Hang Power Cleans
4 Front Squats
4 Strict Press
4 Lunges, with the bar in the front rack

– After 1 round add some weight for the second round.

Workout

“12 Days of Christmas”

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder to Overhead
5 Box Jumps, 24”/20”
6 Dips
7 Pull-Ups
8 Lunges, with no weight
9 Wall Balls, 20#14#
10 Kettlebell Swings, 53#/35#
11 GHD Sit-Ups
12 Burpees

AX: 75#/55#.
RX:95#/25#.
RX+: 115#/75#.

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.

It’s like the 12 Days of Christmas Song! 🙂

Example:

1 Deadlift
Then:
1 Deadlift
2 Hang Power Cleans

Then:

1 Deadlift
2 Hang Power Cleans
3 Front Squats

Then:

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder to Overhead

etc.

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