Trifecta Trifecta

Posts Tagged ‘Hollow Hold’

Wednesday 06.26.19

Warm-Up

A) Every Minute on the Minute x 8 minutes:

Odd:
16 Double Unders + 8 Dumbbell Snatches

Even:
8 Slow Front Squats, with an empty bar

B) Reverse Tabata 8 rounds, 10-sec work /20-sec rest:

Walking Lunges
Hollow Hold

Strength

Back Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8 x 3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 6 repetitions with every weight jump.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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

10 to 1 rep for time:

Burpees
Wall Balls 20#/14#
20 Double-Unders*

Workout Tip

You will start with 10 burpees, then move to 10 wall balls, then 20 double-unders, after that, you will perform 9 burpees, then move to 9 wall balls, then 20 double-unders. Double-unders will always stay at 20 repetitions.

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Wednesday 06.26.19

Warm-Up

A) Every Minute on the Minute x 8 minutes:

Odd:
16 Double Unders + 8 Dumbbell Snatches

Even:
8 Slow Front Squats, with an empty bar

B) Reverse Tabata 8 rounds, 10-sec work /20-sec rest:

Walking Lunges
Hollow Hold

Strength

Back Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8 x 3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 6 repetitions with every weight jump.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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

10 to 1 rep for time:

Burpees
Wall Balls 20#/14#
20 Double-Unders*

Workout Tip

You will start with 10 burpees, then move to 10 wall balls, then 20 double-unders, after that, you will perform 9 burpees, then move to 9 wall balls, then 20 double-unders. Double-unders will always stay at 20 repetitions.

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Thursday 05.16.19

Warm-Up

A) EMOMx4:

Odd minutes:

30 seconds Bar Hang

Even minutes:

30 seconds Hollow Hold

B) 1 Round:

20 Ring Rows
20 Sit-Ups
10 Burpees

Strength

Weighted Pull-Ups

3 sets x 5 repetitions @ RPE 7

Strict Pull-Ups

3 sets x 8 repetitions @ RPE 7

Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for you, scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

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

Capacity:

800M Run

21-15-9:

Kettlebell Swings, 53#, 35#

42-30-19:

Sit-Ups

800m Run

Workout Tip

Run: you should complete the run in 4 minutes or less, scale as needed.

Kettlebell Swings: you should choose a weight you can complete in unbroken sets.

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Thursday 05.16.19

Warm-Up

A) EMOMx4:

Odd minutes:

30 seconds Bar Hang

Even minutes:

30 seconds Hollow Hold

B) 1 Round:

20 Ring Rows
20 Sit-Ups
10 Burpees

Strength

Weighted Pull-Ups

3 sets x 5 repetitions @ RPE 7

Strict Pull-Ups

3 sets x 8 repetitions @ RPE 7

Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for you, scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

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

Capacity:

800M Run

21-15-9:

Kettlebell Swings, 53#, 35#

42-30-19:

Sit-Ups

800m Run

Workout Tip

Run: you should complete the run in 4 minutes or less, scale as needed.

Kettlebell Swings: you should choose a weight you can complete in unbroken sets.

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Wednesday 11.28.18

Warm-Up

A) 2 rounds of:

200m Row
200m Run
20 Walking Lunges

B) 2 rounds of:

20 Second Wall Balls, 20#/14#
20 Second Wall Sit
20 Second Rest
20 Second Hollow Hold

Strength

Squat Snatch

3 sets x 3 reps @ 79% of the top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 79lbs for their 3s

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

Strength Tip

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

Capacity:

AMRAP 20 min:

10 GHD Sit-Ups
15 Kettlebell Swings, 32kg/24kg
20 Wall Ball, 20#/14#
25 Calorie Row

Workout Tip

GHD Sit-Up: for athletes not sufficiently developed to perform 20 minutes of GHD sit-ups, scale movement to sit-ups

Kettlebell swing: Athlete should be able to complete each round in no more than two sets. Scale load as needed.

Wall Ball: athlete should be able to complete each round in no more than three sets. Scale load as needed.

Row: should not take athletes more than 3 minutes each round, scale calories as needed.

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Wednesday 11.28.18

Warm-Up

A) 2 rounds of:

200m Row
200m Run
20 Walking Lunges

B) 2 rounds of:

20 Second Wall Balls, 20#/14#
20 Second Wall Sit
20 Second Rest
20 Second Hollow Hold

Strength

Squat Snatch

3 sets x 3 reps @ 79% of the top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 79lbs for their 3s

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

Strength Tip

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

Capacity:

AMRAP 20 min:

10 GHD Sit-Ups
15 Kettlebell Swings, 32kg/24kg
20 Wall Ball, 20#/14#
25 Calorie Row

Workout Tip

GHD Sit-Up: for athletes not sufficiently developed to perform 20 minutes of GHD sit-ups, scale movement to sit-ups

Kettlebell swing: Athlete should be able to complete each round in no more than two sets. Scale load as needed.

Wall Ball: athlete should be able to complete each round in no more than three sets. Scale load as needed.

Row: should not take athletes more than 3 minutes each round, scale calories as needed.

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Tuesday 08.28.18

Warm-Up

A) 2 rounds:
200m Row
200m Run
20 Walking Lunges

B) 2 rounds of:

20 seconds Wall Balls
20 seconds Wall Sit
20 seconds Rest
20 seconds Hollow Hold

Strength

Clean, from the floor

3 sets x 3 reps

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

If athletes’ 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 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 front rack position in the bottom of the front squat.

Workout

For Time:

40 Overhead Squats, 95#/65#
200m Run
20 Hang Power Cleans, 95#/65#
200m Run
10 Hang Power Snatches, 95#/65#
200M Run

AX: 75#/55#

Workout Tip

Overhead Squats: athletes should be able to complete 10 repetitions everytime they grab the bar. If mobility or range of motion is not there for the overhead squat position, scale to front squats.

Hang Power Clean: athletes should be able to complete 10 repetitions everytime they grab the bar. Scale load as needed.

Hang Power Snatch: athletes should be able to complete 10 repetitions everytime they grab the bar. Scale load as needed.

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Tuesday 08.28.18

Warm-Up

A) 2 rounds:
200m Row
200m Run
20 Walking Lunges

B) 2 rounds of:

20 seconds Wall Balls
20 seconds Wall Sit
20 seconds Rest
20 seconds Hollow Hold

Strength

Clean, from the floor

3 sets x 3 reps

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

If athletes’ 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 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 front rack position in the bottom of the front squat.

Workout

For Time:

40 Overhead Squats, 95#/65#
200m Run
20 Hang Power Cleans, 95#/65#
200m Run
10 Hang Power Snatches, 95#/65#
200M Run

AX: 75#/55#

Workout Tip

Overhead Squats: athletes should be able to complete 10 repetitions everytime they grab the bar. If mobility or range of motion is not there for the overhead squat position, scale to front squats.

Hang Power Clean: athletes should be able to complete 10 repetitions everytime they grab the bar. Scale load as needed.

Hang Power Snatch: athletes should be able to complete 10 repetitions everytime they grab the bar. Scale load as needed.

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Sunday 07.01.18

Warm-Up

1 Round:

500m Row
10 Side Lunges, Left
10 Side Lunges, Right
10 Walking Lunges

3 Rounds:

10 Goblet Squats
10 Kettlebell Swings, light
10 Kettlebell Deadlifts, light

Strength

Back Squat

1 Sets x 5 reps @ 65% of Heavy Single
1 Set x 5 reps @ 70% of Heavy Single
3 Set x 5 reps @ 75% of Heavy Single

Objective: to find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

For time, 12 min time cap:

100 Double-Unders
75cals Row
50 Wall Balls, 20#/14#
Ring Muscle-Ups, max in the remainder of the time

– Rest 2 Minutes

Extra Credit!

“Hold Up”

3 Rounds for quality:

30sec Hollow Hold
15sec Rest
30sec Wall Sit
15sec Rest
30sec Plank Hold, in a perfect push-up position
15sec Rest

Workout Tip

Double-Unders: scale to 3 minutes of double under practice if an athlete is able to perform double-unders. If not, scale to 200 singles.

Calorie Row: scale to 50 calories if rowing is challenging for the athlete.

Wall Balls: scale to 3 minutes of wall balls. Sets should be completed in sets of 10, pick the appropriate weight to make this happen.

Ring Muscle-Ups: if athletes are unable to perform ring muscle-ups. Scale to bar muscle-ups or max sets of 1 strict pull-up + 1 strict bar dip or 1 strict close grip push-up.

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Sunday 07.01.18

Warm-Up

1 Round:

500m Row
10 Side Lunges, Left
10 Side Lunges, Right
10 Walking Lunges

3 Rounds:

10 Goblet Squats
10 Kettlebell Swings, light
10 Kettlebell Deadlifts, light

Strength

Back Squat

1 Sets x 5 reps @ 65% of Heavy Single
1 Set x 5 reps @ 70% of Heavy Single
3 Set x 5 reps @ 75% of Heavy Single

Objective: to find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

For time, 12 min time cap:

100 Double-Unders
75cals Row
50 Wall Balls, 20#/14#
Ring Muscle-Ups, max in the remainder of the time

– Rest 2 Minutes

Extra Credit!

“Hold Up”

3 Rounds for quality:

30sec Hollow Hold
15sec Rest
30sec Wall Sit
15sec Rest
30sec Plank Hold, in a perfect push-up position
15sec Rest

Workout Tip

Double-Unders: scale to 3 minutes of double under practice if an athlete is able to perform double-unders. If not, scale to 200 singles.

Calorie Row: scale to 50 calories if rowing is challenging for the athlete.

Wall Balls: scale to 3 minutes of wall balls. Sets should be completed in sets of 10, pick the appropriate weight to make this happen.

Ring Muscle-Ups: if athletes are unable to perform ring muscle-ups. Scale to bar muscle-ups or max sets of 1 strict pull-up + 1 strict bar dip or 1 strict close grip push-up.

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Monday 01.01.18

Warm-Up

20 seconds work, 10 seconds rest for 5 Rounds:

Ab Mat Sit-Up
Deadlift, with empty bar
Lunge
Box Jump

1 round = all four movements completed including rest

Strength

Deadlift

3 sets x 5 reps @ 70% of Heavy Single (or +5lbs previous session)

– Heavy singles are generally 90-95% of an athletes 1 Rep Max
– Rest 90 sec between sets

Strength Tip

Feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

30:00 EMOM:

Minute 1- Assault Bike, 10/7 calories

Minute 2- 3 Heavy Squat Cleans (around your 70%)

Minute 3- 35 Double-Unders

Minute 4- 12 Toes-to-Bar

Minute 5- 35 seconds Hollow Hold

*start over at minute 1.

Workout Tip

Think of today as a “FLOW” session. Intensity should be pretty high since you have (should have) at least 20 seconds of rest in each minute. If you don’t get at least that, then modify your reps to ensure you do.

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