Trifecta Trifecta

Posts Tagged ‘Hang Squat Snatch’

Friday 05.17.19

Warm-Up

A) 4 Rounds:

100m Row
10m High Knees
10m Butt Kickers
10m Lunges

B) 1 Round:

8 Shoulder Rolls, with a PVC pipe
8 Overhead Squats, with a PVC Pipe
8 Muscle Snatches, with an empty bar
8 Overhead Squats, with an empty bar

Strength

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

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

0:00-3:00
400M Row

3:00-6:00
400M Run

6:00-9:00
20 Power Snatches, 75#/55#

9:00-12:00
20 Burpees, over the barbell

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#. Ground-to-Overhead

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

Barbell: you should complete the barbell movements in sets of 5 or more. Scale as needed.

Each round you should have about 1 minute of rest.

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Friday 05.17.19

Warm-Up

A) 4 Rounds:

100m Row
10m High Knees
10m Butt Kickers
10m Lunges

B) 1 Round:

8 Shoulder Rolls, with a PVC pipe
8 Overhead Squats, with a PVC Pipe
8 Muscle Snatches, with an empty bar
8 Overhead Squats, with an empty bar

Strength

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

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

0:00-3:00
400M Row

3:00-6:00
400M Run

6:00-9:00
20 Power Snatches, 75#/55#

9:00-12:00
20 Burpees, over the barbell

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#. Ground-to-Overhead

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

Barbell: you should complete the barbell movements in sets of 5 or more. Scale as needed.

Each round you should have about 1 minute of rest.

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Wednesday 05.08.19

Warm-Up

A) 3 Rounds:

10m High Knees
10 PVC Shoulder Rolls
10m High Knees
10 Overhead Squats with a PVC

B) 3 Rounds:

3 Overhead Squats, with an empty bar
3 Muscle Snatches
10 Wall Balls
100m Row

Strength

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

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

In teams of 2
12 Minute AMRAP:

16 Wall Balls, 20#/14#
16 Power Snatches, 75#/55#
16 Calorie Row

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#. Ground-to-Overhead

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

Cal Row: you should be able to complete all the rowing portion in 1 minutes or less, scale as needed.

Power Snatch: choose a weight that you can complete in at least sets of 4 repetitions

Wall Balls: choose a weight that you can complete in at least sets of 8 repetitions

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Wednesday 05.08.19

Warm-Up

A) 3 Rounds:

10m High Knees
10 PVC Shoulder Rolls
10m High Knees
10 Overhead Squats with a PVC

B) 3 Rounds:

3 Overhead Squats, with an empty bar
3 Muscle Snatches
10 Wall Balls
100m Row

Strength

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

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

In teams of 2
12 Minute AMRAP:

16 Wall Balls, 20#/14#
16 Power Snatches, 75#/55#
16 Calorie Row

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#. Ground-to-Overhead

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

Cal Row: you should be able to complete all the rowing portion in 1 minutes or less, scale as needed.

Power Snatch: choose a weight that you can complete in at least sets of 4 repetitions

Wall Balls: choose a weight that you can complete in at least sets of 8 repetitions

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Saturday 05.04.19

Warm-Up

A) 2 Rounds:

20 seconds Cal Bike
10 seconds Rest
20 seconds Ball Slams
10 seconds Rest

B) 3 Rounds:

3 Overhead Squats, with an empty bar
3 Muscle Snatches
10 Wall Balls

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8 x 2 sets

Objective: build to an RPE of 8 for 2 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

Every 4 Minutes x 3 Rounds:

30/25 Calorie Row
15 Squat Cleans

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#, Ground-to-Overhead

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

Calorie Row: you should be able to complete all the rowing portion in 2 minutes or less, scale as needed.

Squat Cleans: choose a weight that you can complete in 3 sets or less.

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Saturday 05.04.19

Warm-Up

A) 2 Rounds:

20 seconds Cal Bike
10 seconds Rest
20 seconds Ball Slams
10 seconds Rest

B) 3 Rounds:

3 Overhead Squats, with an empty bar
3 Muscle Snatches
10 Wall Balls

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8 x 2 sets

Objective: build to an RPE of 8 for 2 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

Every 4 Minutes x 3 Rounds:

30/25 Calorie Row
15 Squat Cleans

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#, Ground-to-Overhead

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

Calorie Row: you should be able to complete all the rowing portion in 2 minutes or less, scale as needed.

Squat Cleans: choose a weight that you can complete in 3 sets or less.

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Wednesday 02.06.19

Warm-Up

A) 12-9-6 with a light Kettlebell:

Windmill
Overhead Squats, with an empty bar

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Power Snatches, below the knee with an empty bar
– Rest 30 seconds
10 calories Row
– Rest 30 seconds

Strength

Power Snatches, unbroken

2 sets x 4 reps

Objective: иuild each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

UnStart with an empty bar at mid-shin, and complete 4 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

3 Rounds for Time:

300ь Row
20 Sit-Ups
10 Hang Squat Snatches

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!

Row: нou should complete the Row in 2 minutes or less.

Squat Snatch: іhould be completed in 2 sets. Scale load as needed.

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Wednesday 02.06.19

Warm-Up

A) 12-9-6 with a light Kettlebell:

Windmill
Overhead Squats, with an empty bar

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Power Snatches, below the knee with an empty bar
– Rest 30 seconds
10 calories Row
– Rest 30 seconds

Strength

Power Snatches, unbroken

2 sets x 4 reps

Objective: иuild each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

UnStart with an empty bar at mid-shin, and complete 4 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

3 Rounds for Time:

300ь Row
20 Sit-Ups
10 Hang Squat Snatches

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!

Row: нou should complete the Row in 2 minutes or less.

Squat Snatch: іhould be completed in 2 sets. Scale load as needed.

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Saturday 01.26.19

Warm-Up

A) Every Minute on the Minute x 8 rounds:

Odd:
16 Double Unders + 8 Dumbbell Snatches

Even:
8 Slow Overhead Squats, with an Empty Bar

B) Reverse Tabata, 8 rounds:

10 sec work / 20 sec rest

Kipping Pull-Ups
Hang Squat Snatch, with an empty bar

Strength

Squat Snatch

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months.

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 their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

Open Workout 18.3

14 min time cap, 2 Rounds:

100 Double-Unders
20 Overhead Squats
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches
100 Double-Unders
12 Bar Muscle-Ups

AX: 45#/35# OHS, 35#/20# DB Snatches
RX: 115#/80# OHS, 50#/35# DB Snatches

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!

Double-Unders: this is a lot of double-unders, if you are not conditioned for the volume of double-unders, scale to 50 each round.

Overhead Squats: if you have trouble with the overhead movement, scale load or scale movement to front squats.

Muscle-Ups: scale volume to 6 if you can perform muscle ups, but 12 is too many. If muscle-ups are not an option, scale to pull-ups for the same repetitions.

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Saturday 01.26.19

Warm-Up

A) Every Minute on the Minute x 8 rounds:

Odd:
16 Double Unders + 8 Dumbbell Snatches

Even:
8 Slow Overhead Squats, with an Empty Bar

B) Reverse Tabata, 8 rounds:

10 sec work / 20 sec rest

Kipping Pull-Ups
Hang Squat Snatch, with an empty bar

Strength

Squat Snatch

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months.

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 their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

Open Workout 18.3

14 min time cap, 2 Rounds:

100 Double-Unders
20 Overhead Squats
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches
100 Double-Unders
12 Bar Muscle-Ups

AX: 45#/35# OHS, 35#/20# DB Snatches
RX: 115#/80# OHS, 50#/35# DB Snatches

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!

Double-Unders: this is a lot of double-unders, if you are not conditioned for the volume of double-unders, scale to 50 each round.

Overhead Squats: if you have trouble with the overhead movement, scale load or scale movement to front squats.

Muscle-Ups: scale volume to 6 if you can perform muscle ups, but 12 is too many. If muscle-ups are not an option, scale to pull-ups for the same repetitions.

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Monday 12.10.18

Warm-Up

A) Every Minute on the Minute for 10 min:

Minute 1:

8 Assault Bike Cal
4 Slow Overhead Squats, with an Empty Bar

Minute 2:

10m Butt Kickers
10m High Knees
5 Burpees

B) Tabata for 8 rounds:

20 sec work / 10 sec rest

Sit-Up
Hang Squat Snatch, with an Empty Bar

Strength

Squat Snatch

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Snatch from Floor: if athletes’ 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 athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

“EMOMDAY”

Every 2 Minutes for 5 Rounds Complete the following:

6 Hang Squat Snatch
9 Pull-Ups
12 Box Jump Overs

AX: 55#/45#
RX: 75#/55#. 24″/20″
RX+: 95#/65#. 30″/24″

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.

Hang Squat Snatch: athlete should be able to work at a rate of 10-12 reps/minute. Scale load accordingly. Novice athletes may perform dumbbell power snatch, alternating.

Pull-Ups: athletes should not need to break sets up in more than 3 sets.

Box Jump Over: athlete should be able to work at a rate of 10-12 reps/minute (Use this as their scale!). Scale height accordingly. Athletes who cannot or should not jump may perform step-up and overs.

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Monday 12.10.18

Warm-Up

A) Every Minute on the Minute for 10 min:

Minute 1:

8 Assault Bike Cal
4 Slow Overhead Squats, with an Empty Bar

Minute 2:

10m Butt Kickers
10m High Knees
5 Burpees

B) Tabata for 8 rounds:

20 sec work / 10 sec rest

Sit-Up
Hang Squat Snatch, with an Empty Bar

Strength

Squat Snatch

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Snatch from Floor: if athletes’ 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 athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

“EMOMDAY”

Every 2 Minutes for 5 Rounds Complete the following:

6 Hang Squat Snatch
9 Pull-Ups
12 Box Jump Overs

AX: 55#/45#
RX: 75#/55#. 24″/20″
RX+: 95#/65#. 30″/24″

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.

Hang Squat Snatch: athlete should be able to work at a rate of 10-12 reps/minute. Scale load accordingly. Novice athletes may perform dumbbell power snatch, alternating.

Pull-Ups: athletes should not need to break sets up in more than 3 sets.

Box Jump Over: athlete should be able to work at a rate of 10-12 reps/minute (Use this as their scale!). Scale height accordingly. Athletes who cannot or should not jump may perform step-up and overs.

Continue ReadingNo Comments