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Posts Tagged ‘Jumping Pull-Up’

Tuesday 11.06.18

Warm-Up

A) 3 Rounds:

200m Row
15m Bear Crawl
10 Kettlebell Swings, 53#/35#
5 Strict Pull-Ups

B) With an empty bar:

12 Burpees Over-the-Bar
12 Deadlifts
9 Burpees Over-the-Bar
9 Deadlifts
6 Burpees Over-the-Bar
6 Deadlifts

Strength

Deadlift

4 sets x 8 reps
1 set x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Only complete one set.

Strength Tip

Deadlift: feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

For Total Reps:

1 min Dumbbell Thrusters, 35#/25#
1 min Pull-Ups
1 min Rest
45 sec Dumbbell Thrusters, 35#/25#
45 sec Pull-Ups
1 min Rest
30 sec Dumbbell Thrusters, 35#/25#
30 sec Pull-Ups

Workout Tip

Dumbbell Thrusters: athletes should choose a load that is moderate to light. Sets of 5- 10 repetition everytime the athlete picks up the dumbbells.

Pull Ups: scale to jumping pull-ups or strict ring rows.

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Sunday 11.04.18

Warm-Up

A) Every 4 Minutes for 12 minutes:

10 Dumbbell Snatch, 35#/25#
10 Calorie Row
200m Run

B) 2 Rounds:

10 Jumping Pull-Ups
20 Air Squats
30 Sec Plank

Workout

“Buy in to Buy the Win”

Buy In:

2 Rounds:

15 Power Snatches 75#/55#
15 Burpees

Then:

800m Run
60 Wall Balls, 20#/14#
40 Calorie Row
20 Chest-to-Bar Pull-Ups
800m Run

Then:

Buy Out:

2 Rounds:

15 Power Snatches, 75#/55#
15 Burpees

Workout Tip

Power Snatch: weight should be light enough where athletes can complete sets of 5 repetitions each time they grab the bar.

Burpees: good old fashion burpees. Get vertical!

Wall Balls: choose a weight that you can complete in sets of 10.

Chest-to-Bar Pull-Ups: athletes may scale to strict pull-ups or kipping pull-ups!

Run: run should not take athletes more than 5 minutes to complete. Scale distance as needed.

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Tuesday 11.06.18

Warm-Up

A) 3 Rounds:

200m Row
15m Bear Crawl
10 Kettlebell Swings, 53#/35#
5 Strict Pull-Ups

B) With an empty bar:

12 Burpees Over-the-Bar
12 Deadlifts
9 Burpees Over-the-Bar
9 Deadlifts
6 Burpees Over-the-Bar
6 Deadlifts

Strength

Deadlift

4 sets x 8 reps
1 set x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Only complete one set.

Strength Tip

Deadlift: feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

For Total Reps:

1 min Dumbbell Thrusters, 35#/25#
1 min Pull-Ups
1 min Rest
45 sec Dumbbell Thrusters, 35#/25#
45 sec Pull-Ups
1 min Rest
30 sec Dumbbell Thrusters, 35#/25#
30 sec Pull-Ups

Workout Tip

Dumbbell Thrusters: athletes should choose a load that is moderate to light. Sets of 5- 10 repetition everytime the athlete picks up the dumbbells.

Pull Ups: scale to jumping pull-ups or strict ring rows.

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Sunday 11.04.18

Warm-Up

A) Every 4 Minutes for 12 minutes:

10 Dumbbell Snatch, 35#/25#
10 Calorie Row
200m Run

B) 2 Rounds:

10 Jumping Pull-Ups
20 Air Squats
30 Sec Plank

Workout

“Buy in to Buy the Win”

Buy In:

2 Rounds:

15 Power Snatches 75#/55#
15 Burpees

Then:

800m Run
60 Wall Balls, 20#/14#
40 Calorie Row
20 Chest-to-Bar Pull-Ups
800m Run

Then:

Buy Out:

2 Rounds:

15 Power Snatches, 75#/55#
15 Burpees

Workout Tip

Power Snatch: weight should be light enough where athletes can complete sets of 5 repetitions each time they grab the bar.

Burpees: good old fashion burpees. Get vertical!

Wall Balls: choose a weight that you can complete in sets of 10.

Chest-to-Bar Pull-Ups: athletes may scale to strict pull-ups or kipping pull-ups!

Run: run should not take athletes more than 5 minutes to complete. Scale distance as needed.

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Thursday 09.13.18

Warm-Up

A) 3 Rounds:

200m Run
40 Single-Unders
60 seconds Plank Hold

B) 2 Rounds:

15 Jumping Pull-Ups
10 Ball Slams
5 Toes-to-Bar

Strength

Deadlift

3 sets x 2 reps
2 sets x 2 reps

* 1 Second Pause Deadlift from the floor

Objective: build to a weight that is very challenging for two sets.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

10 Rounds For Time:

5 Strict Handstand Push-Ups
25 Double-Unders

RX: Strict Push-Ups
AX: 5 Strict Push-Ups, 25 Single-Unders.

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.

Strict Handstand Push Ups: athletes should not spend more than 30 Seconds on the Strict Handstand push-ups. Scale reps if needed. If athletes are almost able to perform strict handstand push-ups, they should scale to pike pushup with feet on box

Double Under: repetitions should be completed in 40 seconds or less. Scale repetitions as needed.

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Tuesday 09.11.18

Warm-Up

A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
30 rest

B)3 Rounds:

1min Calorie Bike at a 7/10 effort.
10 Back Squats, With an Empty Bar

Strength

Back Squat

3 sets x 4 reps
4 sets x 4 reps

Objective: build in repetitions of four until a challenging four rep is attained, then repeat the same weight for three more sets of four repetitions. Compare to 9/3.

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

2016 Regionals Events ¾

0:00- 9:00

For Time:

104 Wall Ball, 20#/14#
52 Pull-Ups

10:00-26:00

4 Rounds For Time:

28 One-Legged Squats, alternating
15 Hang Power Cleans, 115#/80#

Workout Tip

Wall Ball: athlete should be able to complete the wall ball in no more than 5 minutes, to give them a minimum of 4 minutes to do pull-ups.

Pull-Up: athletes should be able to complete their reps in 4 minutes or less. Scale repetitions accordingly. For athletes that cannot perform pull-ups have them scale to jumping pull-ups. Make sure athletes know to jump and drop, NOT lower themselves slowly from the top!

One Legged Squat: athletes should complete all 28 each round under 2 minutes. Scale repetitions as needed. The movement may be scaled to one-legged squat on a box (non-working leg hanging straight down).

Power Clean: athlete should be able to complete each round in less than 2 minutes. Scale load as needed.

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Thursday 09.13.18

Warm-Up

A) 3 Rounds:

200m Run
40 Single-Unders
60 seconds Plank Hold

B) 2 Rounds:

15 Jumping Pull-Ups
10 Ball Slams
5 Toes-to-Bar

Strength

Deadlift

3 sets x 2 reps
2 sets x 2 reps

* 1 Second Pause Deadlift from the floor

Objective: build to a weight that is very challenging for two sets.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

10 Rounds For Time:

5 Strict Handstand Push-Ups
25 Double-Unders

RX: Strict Push-Ups
AX: 5 Strict Push-Ups, 25 Single-Unders.

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.

Strict Handstand Push Ups: athletes should not spend more than 30 Seconds on the Strict Handstand push-ups. Scale reps if needed. If athletes are almost able to perform strict handstand push-ups, they should scale to pike pushup with feet on box

Double Under: repetitions should be completed in 40 seconds or less. Scale repetitions as needed.

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Tuesday 09.11.18

Warm-Up

A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
30 rest

B)3 Rounds:

1min Calorie Bike at a 7/10 effort.
10 Back Squats, With an Empty Bar

Strength

Back Squat

3 sets x 4 reps
4 sets x 4 reps

Objective: build in repetitions of four until a challenging four rep is attained, then repeat the same weight for three more sets of four repetitions. Compare to 9/3.

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

2016 Regionals Events ¾

0:00- 9:00

For Time:

104 Wall Ball, 20#/14#
52 Pull-Ups

10:00-26:00

4 Rounds For Time:

28 One-Legged Squats, alternating
15 Hang Power Cleans, 115#/80#

Workout Tip

Wall Ball: athlete should be able to complete the wall ball in no more than 5 minutes, to give them a minimum of 4 minutes to do pull-ups.

Pull-Up: athletes should be able to complete their reps in 4 minutes or less. Scale repetitions accordingly. For athletes that cannot perform pull-ups have them scale to jumping pull-ups. Make sure athletes know to jump and drop, NOT lower themselves slowly from the top!

One Legged Squat: athletes should complete all 28 each round under 2 minutes. Scale repetitions as needed. The movement may be scaled to one-legged squat on a box (non-working leg hanging straight down).

Power Clean: athlete should be able to complete each round in less than 2 minutes. Scale load as needed.

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Monday 07.30.18

Warm-Up

4 Rounds:

30sec Plank Hold
15 Goblet Squats, with a light kettlebell

3 Rounds:

10 Lunges
10 Leg Kick, left
10 leg Kick, right

Strength

Back Squat

3sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Compare to 7/24. This is Week 5 of 8)

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

“Cindy”

20 Minute AMRAP:

5 Pull-Ups
10 Push-Ups
15 Air Squats

Workout Tip

This is a classic “Girl” workout. Perform the workout in a way that may be measured and retested. Scale pull-ups, to jumping pull-ups if an athlete is unable to perform a pull-up.

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Monday 07.30.18

Warm-Up

4 Rounds:

30sec Plank Hold
15 Goblet Squats, with a light kettlebell

3 Rounds:

10 Lunges
10 Leg Kick, left
10 leg Kick, right

Strength

Back Squat

3sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Compare to 7/24. This is Week 5 of 8)

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

“Cindy”

20 Minute AMRAP:

5 Pull-Ups
10 Push-Ups
15 Air Squats

Workout Tip

This is a classic “Girl” workout. Perform the workout in a way that may be measured and retested. Scale pull-ups, to jumping pull-ups if an athlete is unable to perform a pull-up.

Continue ReadingNo Comments

Sunday 05.20.18

Warm-Up

A) Tabata 4 Rounds
20 sec work/10 sec Rest

*1 round = 3 movements completed including rest

Hand Release Push Up
Knee Raises
Crab Crawl

B) 200m Run

15-12-9

Air Squat
Jumping Pull-Up

Strength

Deload

Floor Press

4 sets x 5 reps @ 60% of 1 Rep Max

60 sec rest between sets

Strict Pull-Up

3 sets x 5-7 reps

Rest 90 sec between sets

Tempo: 1:1:1 (1 sec up,1 sec hold, 1 sec down)

Strength Tip

Floor Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. This movement exposes weaknesses in the top portion of the bench press, you won’t be able to bounce the bar off your chest.

Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar. Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps.

Workout

8 Min AMRAP:

2 Series

12 Sumo Deadlift High Pull 115lb/85lb
9 Slam Ball
6 Burpee Box Jump 24”/20”

*Sub slam ball with jumping squat

Rest 4 Min between work series 1 and series 2

Workout Tip

The goal is to take short rests between movements and get through unbroken if possible. Don’t rely on your back on the sumo deadlift high pull, keep your chest up and drive with your quads and extend the hips to keep that bar moving. Match your reps from round 1 with round 2, don’t slack!

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Sunday 05.20.18

Warm-Up

A) Tabata 4 Rounds
20 sec work/10 sec Rest

*1 round = 3 movements completed including rest

Hand Release Push Up
Knee Raises
Crab Crawl

B) 200m Run

15-12-9

Air Squat
Jumping Pull-Up

Strength

Deload

Floor Press

4 sets x 5 reps @ 60% of 1 Rep Max

60 sec rest between sets

Strict Pull-Up

3 sets x 5-7 reps

Rest 90 sec between sets

Tempo: 1:1:1 (1 sec up,1 sec hold, 1 sec down)

Strength Tip

Floor Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. This movement exposes weaknesses in the top portion of the bench press, you won’t be able to bounce the bar off your chest.

Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar. Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps.

Workout

8 Min AMRAP:

2 Series

12 Sumo Deadlift High Pull 115lb/85lb
9 Slam Ball
6 Burpee Box Jump 24”/20”

*Sub slam ball with jumping squat

Rest 4 Min between work series 1 and series 2

Workout Tip

The goal is to take short rests between movements and get through unbroken if possible. Don’t rely on your back on the sumo deadlift high pull, keep your chest up and drive with your quads and extend the hips to keep that bar moving. Match your reps from round 1 with round 2, don’t slack!

Continue ReadingNo Comments