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Posts Tagged ‘Kettlebell Swing’

Monday 01.21.19

Warm-Up

A) 2 Rounds of:

200m Run
– Rest 30 Seconds
40 Double-Unders
– Rest 30 Seconds

B) 3 rounds:

15 Air Squats
15 Russian Kettlebell Swings
15m High Knee

Strength

Back Squat

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the third week of 3s, track your progress.

Workout

“EMOMDAY”

Every 5 Minutes X 4 rounds:

400m Run
30 Wall Balls, 20#/14#
20 Double-Unders
10 Burpees

Workout Tip

Run: you should be able to run 400M under 2 minutes, scale as needed.

Wall Balls: you should complete each wall ball round in 2 sets or less, scale load of the ball as needed.

Double-Unders: scale reps or scale to singles of the same reps.

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Tuesday 01.15.19

Warm-Up

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

Windmill
Sumo Deadlift High Pull (SDHP)

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Overhead Squats
– Rest 30 Seconds
10 Calorie Bike
– Rest 30 Seconds

Strength

EMOM x 12 minutes:

1 Power Snatch From Floor
1 Overhead 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 Snatch with good mechanics. After every 2 perfect rounds, add load to the bar.

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 that your back is straight with your shoulders pinched back. 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 descend into an overhead squat.

Workout

3 Rounds:

14 Kettlebell Swings
200M Run

Then,

3 Rounds:

14 Ball Slams
200m Run

Note: no rest from the first 3 rounds to the second 3 rounds.

RX+:70#/53#
RX: 53#/35#
AX: 35#/26#

Workout Tip

Kettlebell Swings: choose a height you feel comfortable.

Ball Slams: you should choose a weight that you can complete in 14 consecutive repetitions.

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Tuesday 01.15.19

Warm-Up

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

Windmill
Sumo Deadlift High Pull (SDHP)

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Overhead Squats
– Rest 30 Seconds
10 Calorie Bike
– Rest 30 Seconds

Strength

EMOM x 12 minutes:

1 Power Snatch From Floor
1 Overhead 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 Snatch with good mechanics. After every 2 perfect rounds, add load to the bar.

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 that your back is straight with your shoulders pinched back. 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 descend into an overhead squat.

Workout

3 Rounds:

14 Kettlebell Swings
200M Run

Then,

3 Rounds:

14 Ball Slams
200m Run

Note: no rest from the first 3 rounds to the second 3 rounds.

RX+:70#/53#
RX: 53#/35#
AX: 35#/26#

Workout Tip

Kettlebell Swings: choose a height you feel comfortable.

Ball Slams: you should choose a weight that you can complete in 14 consecutive repetitions.

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Tuesday 01.08.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jump, 20”/20”
6 Strict Pull-Ups

Buy Out:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

Strength

Deadlift

5 sets x 3 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.

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.

Workout

In Teams of 2:

10 Rounds total. One partner completes the whole round, while the other partner rests.

12 Cal Row
9 Deadlifts, 135#/95#
6 Power Cleans, 135#/95#
3 Push Jerks, 135#/95#

Workout Tip

Each Round should not take you more than 2 minutes to complete. Scale the number of calories and the weight on the bar to make this happen.

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Tuesday 01.08.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jump, 20”/20”
6 Strict Pull-Ups

Buy Out:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

Strength

Deadlift

5 sets x 3 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.

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.

Workout

In Teams of 2:

10 Rounds total. One partner completes the whole round, while the other partner rests.

12 Cal Row
9 Deadlifts, 135#/95#
6 Power Cleans, 135#/95#
3 Push Jerks, 135#/95#

Workout Tip

Each Round should not take you more than 2 minutes to complete. Scale the number of calories and the weight on the bar to make this happen.

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Sunday 01.06.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Ring Rows
15 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Bike, at a 7/10 effort
10 Air Squats
100m Run

Workout

21-15-9 For Time:

Kettlebell Swing
Jump Squat

Then:

400m Run
30 Burpees
20 Dumbbell Snatch, moderately heavy, alternating
10 Muscle Ups
20 Dumbbell Snatch, moderately heavy, alternating
30 Burpees
400m Run

Then:

21-15-9:

Kettlebell Swing
Jump Squat

AX: 35#/26#, 35#/25#
RX: 53#/35#, 50#/35#
RX+: 70#/53#, 70#/50#

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.

Kettlebell/ Jumping squats: you should be able to work at a pace of 15 repetitions a minute, scale repetitions as needed.

Snatches: should be completed in 2 minutes or less.

Muscle Ups: you may scale repetitions of muscle ups or scale movement to 20 kipping pull-ups and 20 bar dips.

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Sunday 01.06.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Ring Rows
15 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Bike, at a 7/10 effort
10 Air Squats
100m Run

Workout

21-15-9 For Time:

Kettlebell Swing
Jump Squat

Then:

400m Run
30 Burpees
20 Dumbbell Snatch, moderately heavy, alternating
10 Muscle Ups
20 Dumbbell Snatch, moderately heavy, alternating
30 Burpees
400m Run

Then:

21-15-9:

Kettlebell Swing
Jump Squat

AX: 35#/26#, 35#/25#
RX: 53#/35#, 50#/35#
RX+: 70#/53#, 70#/50#

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.

Kettlebell/ Jumping squats: you should be able to work at a pace of 15 repetitions a minute, scale repetitions as needed.

Snatches: should be completed in 2 minutes or less.

Muscle Ups: you may scale repetitions of muscle ups or scale movement to 20 kipping pull-ups and 20 bar dips.

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Monday 12.31.18

Warm-Up

A) 3 Rounds:

15 Russian Swings, 53#/35#
15 Wall Balls, 14#/10#
15 Calorie Assault Bike

B) 6 Rounds:

8 Russian Kettlebell Swings
8 Push-Ups
16 Single-Unders

Strength

Paused Deadlift

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Relax into the bottom of the squat but maintain tension throughout the complete range of motion. (compare to 12/19)

Workout

“EMOMDAY”

Every 2 Minutes x 8 rounds:

Station 1:

200m Row
10 GHD Sit-Ups

Station 2:

40 Double-Unders
20 Kettlebell Swings*

AX:35#/26#
RX:53#/35#
RX+:70#/53#

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.

Station 1: you should be able to complete both stations with at least 30 seconds of rest. Scale Row to 150m if you need more rest.

Station 2: you should have a minimum of 30 seconds of rest in between stations. Scale Double-Unders to 20 if needed.

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Saturday 12.29.18

Warm-Up

A) 4-8-12-8-4 Reps of:

Push-Up
Wall Ball, 14lb/12lb
Ring Rows, with a Pause

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
15 seconds Plank Hold
30 seconds Rest
100m Jog

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

8 Rounds For Time:

2 Bar Muscle-Ups
8 Kettlebell Swings, 53#/35#
8 Box Jump,24”/20”

Workout Tip

Kettlebell Swings: you should choose a moderate load that you can perform 8 unbroken swings.
Box Jumps: please choose a height that you can perform under fatigue. No missed jumps, please!

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Monday 12.31.18

Warm-Up

A) 3 Rounds:

15 Russian Swings, 53#/35#
15 Wall Balls, 14#/10#
15 Calorie Assault Bike

B) 6 Rounds:

8 Russian Kettlebell Swings
8 Push-Ups
16 Single-Unders

Strength

Paused Deadlift

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Relax into the bottom of the squat but maintain tension throughout the complete range of motion. (compare to 12/19)

Workout

“EMOMDAY”

Every 2 Minutes x 8 rounds:

Station 1:

200m Row
10 GHD Sit-Ups

Station 2:

40 Double-Unders
20 Kettlebell Swings*

AX:35#/26#
RX:53#/35#
RX+:70#/53#

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.

Station 1: you should be able to complete both stations with at least 30 seconds of rest. Scale Row to 150m if you need more rest.

Station 2: you should have a minimum of 30 seconds of rest in between stations. Scale Double-Unders to 20 if needed.

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Saturday 12.29.18

Warm-Up

A) 4-8-12-8-4 Reps of:

Push-Up
Wall Ball, 14lb/12lb
Ring Rows, with a Pause

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
15 seconds Plank Hold
30 seconds Rest
100m Jog

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

8 Rounds For Time:

2 Bar Muscle-Ups
8 Kettlebell Swings, 53#/35#
8 Box Jump,24”/20”

Workout Tip

Kettlebell Swings: you should choose a moderate load that you can perform 8 unbroken swings.
Box Jumps: please choose a height that you can perform under fatigue. No missed jumps, please!

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Saturday 12.22.18

Warm-Up

A) 4-8-12-8-4:

Push-Up
Wall Ball, 14lb/12lb
Ring Rows, with a pause

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
15 seconds L Hold
30 seconds Rest
100m Jog

Strength

Superset A and B then rest 3 minutes.

A:
Strict Press
10-10-10-10

B:
Bent Over Row
10-10-10-10

Note: set up 2 bars. Build to a weight that is challenging for both movements, yet they can perform unbroken sets of 10 repetitions every time they touch the bar. Perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

6 Rounds:

10 Heavy Kettlebell Swings, 70#/53#
10 GHD Sit-Ups
200m Sprint
– Rest 2 Minutes

Workout Tip

Kettlebell Swings: choose a heavy load that you can perform 10 unbroken repetitions.

GHD Sit-Ups: choose a rep scheme that you can complete all 10 GHD sit-ups in one set. Scale to 20 sit-ups if no GHD is available.

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