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Posts Tagged ‘Kipping Ring Dips’

Wednesday 08.07.19

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

Hang Power Clean Above Knees

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

Strength Tip

In this set, we are using 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.

Objective: build to an RPE of 9 for 1 set of 4 repetitions with every weight jump.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above, the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

12 Minute AMRAP:

10 Bar Dips
20 Dumbbell Snatches, 50#/35#
50 Double-Unders

Workout Tip

Bar Dips: you should be able to complete all repetitions in 2 sets or less, scale as needed.

Double-Unders: this station should not take you more than 90 seconds to complete. Scale as needed.

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Wednesday 08.07.19

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

Hang Power Clean Above Knees

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

Strength Tip

In this set, we are using 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.

Objective: build to an RPE of 9 for 1 set of 4 repetitions with every weight jump.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above, the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

12 Minute AMRAP:

10 Bar Dips
20 Dumbbell Snatches, 50#/35#
50 Double-Unders

Workout Tip

Bar Dips: you should be able to complete all repetitions in 2 sets or less, scale as needed.

Double-Unders: this station should not take you more than 90 seconds to complete. Scale as needed.

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Friday 10.12.18

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
12 Kipping Ring Dips
– Rest 30 sec
6 Box Jumps, 30”/24”
30yd Sprint
– Rest 90 sec

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Press

5 sets x 3 reps
2 sets x 3 reps at 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete two more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

7 Minutes AMRAP:

7 Handstand Push-Ups
14 Pull-Ups

3 Minutes Rest

7 Minutes AMRAP:

7 Floor Press
14 Cal Row

Workout Tip

Handstand Push-Ups: athletes should scale repetitions that they can complete all movements in 60 seconds or less. Athletes may scale to strict dumbbell press if needed.

Pull-Ups: athletes should complete round of 14 in 60 seconds or less, scale repetitions or scale to 14 ring rows or 14 jumping pull-ups.

Floor Press: scale to Dumbbell Bench if needed. Athletes should choose a load that they can complete all 7 repetitions in 60 seconds or less.

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Tuesday 10.09.18

Warm-Up

A) Every 2 Minutes for 5 rounds:

10 Shoulder Rolls
10 Push-Ups
10 Jumping Lunges

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
60 seconds Max Calories Bike
60 seconds Rest

Strength

Every Minute on the Minute for 18 Minutes Perform:

1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out over the head. Crisp movement is the priority overload. Compare weights and jump to 10/3.

Workout

4 Rounds for Time:

21 Calorie Assault Bike
15 Hand Release Push-Ups
9 Chest-to-Bar Pull-Ups*

AX: Pull-ups
RX: As is
RX+: Ring Dips

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.

Bike: athletes should not spend more than 2 minutes on this station

Hand-Release Push-Ups: athletes should complete station in 3 or fewer sets. Scale repetitions as needed.

Chest-to-Bar Pull-Up: athletes should not spend more than 30 seconds on this station, scale to pull-ups or jumping chest to bar pull-ups.

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Friday 10.12.18

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
12 Kipping Ring Dips
– Rest 30 sec
6 Box Jumps, 30”/24”
30yd Sprint
– Rest 90 sec

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Press

5 sets x 3 reps
2 sets x 3 reps at 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete two more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

7 Minutes AMRAP:

7 Handstand Push-Ups
14 Pull-Ups

3 Minutes Rest

7 Minutes AMRAP:

7 Floor Press
14 Cal Row

Workout Tip

Handstand Push-Ups: athletes should scale repetitions that they can complete all movements in 60 seconds or less. Athletes may scale to strict dumbbell press if needed.

Pull-Ups: athletes should complete round of 14 in 60 seconds or less, scale repetitions or scale to 14 ring rows or 14 jumping pull-ups.

Floor Press: scale to Dumbbell Bench if needed. Athletes should choose a load that they can complete all 7 repetitions in 60 seconds or less.

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Tuesday 10.09.18

Warm-Up

A) Every 2 Minutes for 5 rounds:

10 Shoulder Rolls
10 Push-Ups
10 Jumping Lunges

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
60 seconds Max Calories Bike
60 seconds Rest

Strength

Every Minute on the Minute for 18 Minutes Perform:

1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out over the head. Crisp movement is the priority overload. Compare weights and jump to 10/3.

Workout

4 Rounds for Time:

21 Calorie Assault Bike
15 Hand Release Push-Ups
9 Chest-to-Bar Pull-Ups*

AX: Pull-ups
RX: As is
RX+: Ring Dips

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.

Bike: athletes should not spend more than 2 minutes on this station

Hand-Release Push-Ups: athletes should complete station in 3 or fewer sets. Scale repetitions as needed.

Chest-to-Bar Pull-Up: athletes should not spend more than 30 seconds on this station, scale to pull-ups or jumping chest to bar pull-ups.

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Wednesday 08.22.18

Warm-Up

A) 10 min AMRAP:

200m Row
30 seconds Rest

B)6 Rounds:

8 Russian Kettlebell Swings
8 Push-Ups
16 Singles

Strength

Deadlift

3 sets x 5 reps
1 set x 5 reps

*1 Second Pause Deadlift from the floor

Objective: build to a weight that is very challenging for one set.

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

3 Rounds For Time:

48 Double-Unders
24/20 Calorie Row
12 Ring Dips
9 Burpee Pull-Ups

Workout Tip

Double Unders: athletes should be able to complete each round of Double Unders in :75 seconds or less, scale to :60 seconds of double under practice or 96 singles!

Calorie Row: time to row! Athletes should complete row station under 2 minutes. Scale accordingly.

Ring Dips: if athletes cannot perform ring dips appropriately, scale to bar dips or close grip push-ups with their hands directly under their shoulders and their elbows coming back towards their sides.

Burpee Pull Ups: any form of pull up is acceptable after the burpee is complete. Most athletes should perform a jumping pull up.

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Wednesday 08.22.18

Warm-Up

A) 10 min AMRAP:

200m Row
30 seconds Rest

B)6 Rounds:

8 Russian Kettlebell Swings
8 Push-Ups
16 Singles

Strength

Deadlift

3 sets x 5 reps
1 set x 5 reps

*1 Second Pause Deadlift from the floor

Objective: build to a weight that is very challenging for one set.

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

3 Rounds For Time:

48 Double-Unders
24/20 Calorie Row
12 Ring Dips
9 Burpee Pull-Ups

Workout Tip

Double Unders: athletes should be able to complete each round of Double Unders in :75 seconds or less, scale to :60 seconds of double under practice or 96 singles!

Calorie Row: time to row! Athletes should complete row station under 2 minutes. Scale accordingly.

Ring Dips: if athletes cannot perform ring dips appropriately, scale to bar dips or close grip push-ups with their hands directly under their shoulders and their elbows coming back towards their sides.

Burpee Pull Ups: any form of pull up is acceptable after the burpee is complete. Most athletes should perform a jumping pull up.

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Wednesday 08.01.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold, RT
20 sec rest
45 sec Side Plank Hold, LT
20 sec rest

*Use the 20 sec rest at the end of round 3 as a transition into section (B)

B) 5 min time cap:

5 Strict Press, with an empty bar
10 Walking Lunges
20yd Sprint

Strength

3 sets x 5 reps Push Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Week 4 of 8. Compare to 7/21)

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

3 Rounds, 3 min AMRAP each:

2 Muscle-Ups
4 Ring Dips
8 Kettlebell Swings, 53#/35#

– 3 Minute Rest between rounds

Workout Tip

Muscle-Up: if athletes cannot perform muscle-ups have them change the workout to 8 Bar Dips or 8 close grip Push-Ups + 8 Kettlebell Swings.

Ring Dip: the press out of the second muscle-up does not count as the first ring dip. If the dip portion of the movement is challenging scale to 2 ring dips.

Kettlebell Swing: athletes should perform American Swings in unbroken sets.

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Wednesday 08.01.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold, RT
20 sec rest
45 sec Side Plank Hold, LT
20 sec rest

*Use the 20 sec rest at the end of round 3 as a transition into section (B)

B) 5 min time cap:

5 Strict Press, with an empty bar
10 Walking Lunges
20yd Sprint

Strength

3 sets x 5 reps Push Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Week 4 of 8. Compare to 7/21)

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

3 Rounds, 3 min AMRAP each:

2 Muscle-Ups
4 Ring Dips
8 Kettlebell Swings, 53#/35#

– 3 Minute Rest between rounds

Workout Tip

Muscle-Up: if athletes cannot perform muscle-ups have them change the workout to 8 Bar Dips or 8 close grip Push-Ups + 8 Kettlebell Swings.

Ring Dip: the press out of the second muscle-up does not count as the first ring dip. If the dip portion of the movement is challenging scale to 2 ring dips.

Kettlebell Swing: athletes should perform American Swings in unbroken sets.

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Friday 06.01.18

Warm-Up

A)In 7 min complete:

0-3min:

4 Dumbbell Hang Power Cleans 25lb/15lb
4 Push-Ups
40yd Sprint

3-4min:

Rest

4-7min:

1 Wall Climb
5 Kipping Ring Dips
25 Double-Unders (or 40 Single-Unders)

*Substitute ring dip with bench dip

B) For time:

300m Farmer Carry, 53lb/35lb

Strength

Power Clean

A) 4 sets x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 set x 3 reps @ 90% of set A

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Objective – match your reps in sets A and B

– Rest 90 sec between sets

Strict Pull-Up

4 sets x 3 reps from fail

Tempo: 1:1:2 (1 sec up,1 sec hold, 2 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Power Clean: place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull. Make the rotation of your elbows fast during the catch and drop under the weight by pulling yourself under the bar. Move your feet wide enough that you can drop into your pelvis while staying above parallel.

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

30-20-10

Power Clean 135/95
Pull-Ups
Ring Dips

– Scale Power Clean to a weight you can complete for 7-10 reps unbroken consistently

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Friday 06.01.18

Warm-Up

A)In 7 min complete:

0-3min:

4 Dumbbell Hang Power Cleans 25lb/15lb
4 Push-Ups
40yd Sprint

3-4min:

Rest

4-7min:

1 Wall Climb
5 Kipping Ring Dips
25 Double-Unders (or 40 Single-Unders)

*Substitute ring dip with bench dip

B) For time:

300m Farmer Carry, 53lb/35lb

Strength

Power Clean

A) 4 sets x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 set x 3 reps @ 90% of set A

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Objective – match your reps in sets A and B

– Rest 90 sec between sets

Strict Pull-Up

4 sets x 3 reps from fail

Tempo: 1:1:2 (1 sec up,1 sec hold, 2 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Power Clean: place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull. Make the rotation of your elbows fast during the catch and drop under the weight by pulling yourself under the bar. Move your feet wide enough that you can drop into your pelvis while staying above parallel.

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

30-20-10

Power Clean 135/95
Pull-Ups
Ring Dips

– Scale Power Clean to a weight you can complete for 7-10 reps unbroken consistently

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