Trifecta Trifecta

Posts Tagged ‘Hang Power Snatch’

Monday 08.19.19

Warm-Up

A) 1 Round:

10 Calorie Row
10M High Knees
10M Butt Kickers
10M Lunges
10 Calorie Row

B) 2 Rounds of:

5 Overhead Squats, with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar.

Strength

Hang Power Snatch Above Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then, 3 sets at 85% of [email protected]

Strength Tip

Here 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.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

“EMOMDAY”

Every 3 minutes for 4 rounds:

10 Touch N Go Power Cleans, 95#65#
15/12 Calorie Row
20 Air Squats

RX+: 115#/75#
RX: As is
AX: 75#/55#. 10 Calories.

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 Clean: you should choose a weight that you can complete in sets of 5 touch and go repetitions. Scale as needed.
Row: you should be able to complete all calories under 60 seconds. Scale as needed.
Air Squats: you should be able to complete all repetitions in 2 sets or less. Scale as needed.

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Monday 08.19.19

Warm-Up

A) 1 Round:

10 Calorie Row
10M High Knees
10M Butt Kickers
10M Lunges
10 Calorie Row

B) 2 Rounds of:

5 Overhead Squats, with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar.

Strength

Hang Power Snatch Above Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then, 3 sets at 85% of [email protected]

Strength Tip

Here 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.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

“EMOMDAY”

Every 3 minutes for 4 rounds:

10 Touch N Go Power Cleans, 95#65#
15/12 Calorie Row
20 Air Squats

RX+: 115#/75#
RX: As is
AX: 75#/55#. 10 Calories.

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 Clean: you should choose a weight that you can complete in sets of 5 touch and go repetitions. Scale as needed.
Row: you should be able to complete all calories under 60 seconds. Scale as needed.
Air Squats: you should be able to complete all repetitions in 2 sets or less. Scale as needed.

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Thursday 08.15.19

Warm-Up

A) 1 Round:

200m Run
100m Row
20 Wall balls
100m Row
200m Run

B) 2 Rounds of:

5 Deadlifts, with a snatch grip and with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar.

Strength

Hang Power Snatch Above Knees

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

Then 1 set at 90% of [email protected]

Strength Tip

Here 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.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 90% of that weight and complete an additional set of 3 repetitions.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

4 Rounds:

16 Dumbbell Snatches, 50#/35#
8 Bar Muscle-Ups
400m Run

Workout Tip

DB Snatches: you should choose a weight that you can complete all repetitions in 90 seconds or less. Scale as needed.

Bar Muscle-Up: You may scale in the following order from most difficult: 8 Strict Pull-Ups, 8 Chest to Bar Pull-Ups, 16 Ring Rows

Run: you should be able to complete each 400m run in 2 minutes or less. Scale as needed.

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Thursday 08.15.19

Warm-Up

A) 1 Round:

200m Run
100m Row
20 Wall balls
100m Row
200m Run

B) 2 Rounds of:

5 Deadlifts, with a snatch grip and with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar.

Strength

Hang Power Snatch Above Knees

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

Then 1 set at 90% of [email protected]

Strength Tip

Here 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.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 90% of that weight and complete an additional set of 3 repetitions.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

4 Rounds:

16 Dumbbell Snatches, 50#/35#
8 Bar Muscle-Ups
400m Run

Workout Tip

DB Snatches: you should choose a weight that you can complete all repetitions in 90 seconds or less. Scale as needed.

Bar Muscle-Up: You may scale in the following order from most difficult: 8 Strict Pull-Ups, 8 Chest to Bar Pull-Ups, 16 Ring Rows

Run: you should be able to complete each 400m run in 2 minutes or less. Scale as needed.

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Friday 08.09.19

Warm-Up

A) 2 Rounds:

200m Run
10 Broad Jumps
5 Burpees

B) 2 Rounds of:

5 Deadlifts, with a snatch grip and with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar

Strength

Hang Power Snatch, above the knees

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

Strength Tip

Here 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.

Objective: build to an RPE of 9 for 1 set of 4 repetitions with every weight jump.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of the above parallel. Repeat as needed.

Workout

For Time:

800m Run
16 Handstand Push-Ups
16 Pull-Ups
16 Broad Jumps
600m Run
12 Handstand Push-Ups
12 Pull-Ups
12 Broad Jumps
400m Run
8 Handstand Push-Ups
8 Pull-Ups
8 Broad Jumps
200m Run
4 Handstand Push-Ups
4 Pull-Ups
4 Broad Jumps

Workout Tip

Run: scale to distance as needed in order to complete each run in the following timeframes:

800m Run: under 5 minutes
600m Run: under 4 minutes
400m Run: under 3 minutes
200m Run: under 2 Minutes

Handstand Push-Ups and Pull-Ups should be completed in 4 sets or less the first 2 rounds and 2 sets or less the last 2 rounds. Scale up to chest to bar or strict handstand push-ups if needed.

Broad Jump: jump and land with your feet planted for each rep.

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Friday 08.09.19

Warm-Up

A) 2 Rounds:

200m Run
10 Broad Jumps
5 Burpees

B) 2 Rounds of:

5 Deadlifts, with a snatch grip and with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar

Strength

Hang Power Snatch, above the knees

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

Strength Tip

Here 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.

Objective: build to an RPE of 9 for 1 set of 4 repetitions with every weight jump.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of the above parallel. Repeat as needed.

Workout

For Time:

800m Run
16 Handstand Push-Ups
16 Pull-Ups
16 Broad Jumps
600m Run
12 Handstand Push-Ups
12 Pull-Ups
12 Broad Jumps
400m Run
8 Handstand Push-Ups
8 Pull-Ups
8 Broad Jumps
200m Run
4 Handstand Push-Ups
4 Pull-Ups
4 Broad Jumps

Workout Tip

Run: scale to distance as needed in order to complete each run in the following timeframes:

800m Run: under 5 minutes
600m Run: under 4 minutes
400m Run: under 3 minutes
200m Run: under 2 Minutes

Handstand Push-Ups and Pull-Ups should be completed in 4 sets or less the first 2 rounds and 2 sets or less the last 2 rounds. Scale up to chest to bar or strict handstand push-ups if needed.

Broad Jump: jump and land with your feet planted for each rep.

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Thursday 05.30.19

Warm-Up

A) 12-9-6
Windmill, with a light kettlebell

24-18-12
Walking Lunges

B) 3 Rounds of:

10 Hang Muscle Snatches, above the knee with an empty bar
10 Hang Power Snatches, above the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

A. Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8

B. Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for one set, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

In this set, we use 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

4 Rounds for Time:

200m Run
15 Burpees Over-the-Bar
10 Handstand Push-Ups
5 Power Cleans, 155#/135#

RX+: 185#/135#
RX: As is.
AX: 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

Handstand Push-Up: scale repetitions as needed in order to complete each round in 3 sets or less.

Power Clean: you should choose a load that is challenging but that you can complete each round of 5 repetitions in 1 minute or less.

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Thursday 05.30.19

Warm-Up

A) 12-9-6
Windmill, with a light kettlebell

24-18-12
Walking Lunges

B) 3 Rounds of:

10 Hang Muscle Snatches, above the knee with an empty bar
10 Hang Power Snatches, above the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

A. Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8

B. Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for one set, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

In this set, we use 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

4 Rounds for Time:

200m Run
15 Burpees Over-the-Bar
10 Handstand Push-Ups
5 Power Cleans, 155#/135#

RX+: 185#/135#
RX: As is.
AX: 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

Handstand Push-Up: scale repetitions as needed in order to complete each round in 3 sets or less.

Power Clean: you should choose a load that is challenging but that you can complete each round of 5 repetitions in 1 minute or less.

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Friday 05.24.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, above knees

200m-200m-200m
Run

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean:

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use 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

3 Rounds for Time:

400m Run
20 Hang Power Snatches, 75#/55#
10 Burpees Over-the-Bar

RX: as is
AX: 65#/45#

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.

Run: you should finish your run in 2 minutes or less, scale distance as needed.

Hang Power Snatch: you should be able to complete each set of snatches in 4 sets or less. Scale as needed.

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Tuesday 05.21.19

Warm-Up

A) 12-9-6:

Windmill, with a light kettlebell
Overhead Squats, with an empty bar

B) 3 Rounds of:

10 Hang Muscle Snatches, above the knee with an empty bar
10 Hang Power Snatches, above the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Strength Tip

Build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use 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

3 Minute AMRAP:

Max Ring Muscle-Ups

Then,
8 Minute AMRAP:

7 Box Jumps, 30″/24″
14 Dumbbell Snatches, 50#/35#
21 Sit-Ups

Then,
3 Minutes AMRAP:
Max Calories on Assault Bike

RX+: 70#/50#
RX: ss is
AX: 35#/25#/. Step-Ups. 24”/20”

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.

Note: there is no rest in this workout. A total of 14 minutes from start to finish.

Muscle Ups: scale to bar muscle-ups or to chest-to-bar pull-ups.

Dumbbell Snatch: scale to a load that you can complete in 75 seconds or less.

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Friday 05.24.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, above knees

200m-200m-200m
Run

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean:

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use 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

3 Rounds for Time:

400m Run
20 Hang Power Snatches, 75#/55#
10 Burpees Over-the-Bar

RX: as is
AX: 65#/45#

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.

Run: you should finish your run in 2 minutes or less, scale distance as needed.

Hang Power Snatch: you should be able to complete each set of snatches in 4 sets or less. Scale as needed.

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Tuesday 05.21.19

Warm-Up

A) 12-9-6:

Windmill, with a light kettlebell
Overhead Squats, with an empty bar

B) 3 Rounds of:

10 Hang Muscle Snatches, above the knee with an empty bar
10 Hang Power Snatches, above the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Strength Tip

Build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use 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

3 Minute AMRAP:

Max Ring Muscle-Ups

Then,
8 Minute AMRAP:

7 Box Jumps, 30″/24″
14 Dumbbell Snatches, 50#/35#
21 Sit-Ups

Then,
3 Minutes AMRAP:
Max Calories on Assault Bike

RX+: 70#/50#
RX: ss is
AX: 35#/25#/. Step-Ups. 24”/20”

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.

Note: there is no rest in this workout. A total of 14 minutes from start to finish.

Muscle Ups: scale to bar muscle-ups or to chest-to-bar pull-ups.

Dumbbell Snatch: scale to a load that you can complete in 75 seconds or less.

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