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Posts Tagged ‘Hang Power Snatch’

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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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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Thursday 01.10.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For quality, not for time:

15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:

Toes-to-Bar

Strength

EMOM x 10:

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

4 Minute AMRAP:

40 Double-Unders
4 Hang Power Snatches, 115#/75#
4 Burpees Over Bar

– Rest 90 seconds and repeat the AMRAP for 3 rounds

RX+:135#/95#
RX: 115#/755#
AX: 35#/25#

Workout Tip

Double Unders: you should complete all 40 double-unders in 60 seconds or less, scale repetitions as needed.

Hang Power Snatches: you should be able to complete all 4 repetitions unbroken.

Note: when your time is completed, start back off where you left off.

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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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Thursday 01.10.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For quality, not for time:

15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:

Toes-to-Bar

Strength

EMOM x 10:

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

4 Minute AMRAP:

40 Double-Unders
4 Hang Power Snatches, 115#/75#
4 Burpees Over Bar

– Rest 90 seconds and repeat the AMRAP for 3 rounds

RX+:135#/95#
RX: 115#/755#
AX: 35#/25#

Workout Tip

Double Unders: you should complete all 40 double-unders in 60 seconds or less, scale repetitions as needed.

Hang Power Snatches: you should be able to complete all 4 repetitions unbroken.

Note: when your time is completed, start back off where you left off.

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Sunday 12.23.18

Warm-Up

A) 10-10-10-10:

V-Ups
Air Squat

5-5-5-5:

Strict Chin-Up
Ring Push-Ups

B) 3 Rounds in order:

20 seconds on/10 seconds off:

Hang Power Snatch, with an empty bar
Step Ups, 24” Box
Single-Unders

1 Round = all 3 movements completed including rest

Workout

Capacity:

00:00- 10:00
4 Rounds:

4/2 Muscle-Ups
8 Toes-to-Bar
12 Wall Balls, 20/14

10:00-20:00
1 Round:

150 Double-Unders
30 Dumbbell Snatches, 50/35#
30 Calorie Row

20:00- 30:00
2 Rounds:

200m Run
15 Box Jumps, 24/20
15 Deadlifts*

CX – 225#/155#
RX – 185#/135#

Workout Tip

Muscle-Up: you should be able to complete each round in no more than 60 seconds. Scale repetitions accordingly. Scale movement to 3 strict dips and 3 strict pull-ups.

Toes-to-Bar: you should be able to complete each round in no more than 30 seconds. Scale repetitions accordingly.

Wall Balls: you should complete the wall balls station unbroken.

Double-Under: you should be able to complete all 150 reps in no more than three minutes total. Scale repetitions accordingly.

Dumbbell Snatch: you should be able to complete these unbroken.

Deadlift: you should complete the station in 3 sets. This station should not take more than 75 seconds.

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Sunday 12.23.18

Warm-Up

A) 10-10-10-10:

V-Ups
Air Squat

5-5-5-5:

Strict Chin-Up
Ring Push-Ups

B) 3 Rounds in order:

20 seconds on/10 seconds off:

Hang Power Snatch, with an empty bar
Step Ups, 24” Box
Single-Unders

1 Round = all 3 movements completed including rest

Workout

Capacity:

00:00- 10:00
4 Rounds:

4/2 Muscle-Ups
8 Toes-to-Bar
12 Wall Balls, 20/14

10:00-20:00
1 Round:

150 Double-Unders
30 Dumbbell Snatches, 50/35#
30 Calorie Row

20:00- 30:00
2 Rounds:

200m Run
15 Box Jumps, 24/20
15 Deadlifts*

CX – 225#/155#
RX – 185#/135#

Workout Tip

Muscle-Up: you should be able to complete each round in no more than 60 seconds. Scale repetitions accordingly. Scale movement to 3 strict dips and 3 strict pull-ups.

Toes-to-Bar: you should be able to complete each round in no more than 30 seconds. Scale repetitions accordingly.

Wall Balls: you should complete the wall balls station unbroken.

Double-Under: you should be able to complete all 150 reps in no more than three minutes total. Scale repetitions accordingly.

Dumbbell Snatch: you should be able to complete these unbroken.

Deadlift: you should complete the station in 3 sets. This station should not take more than 75 seconds.

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