Trifecta Trifecta

Posts Tagged ‘muscle-clean’

Friday 05.24.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, above knees

200m-200m-200m
Run

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean:

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Strength Tip

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

3 Rounds for Time:

400m Run
20 Hang Power Snatches, 75#/55#
10 Burpees Over-the-Bar

RX: as is
AX: 65#/45#

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.

Run: you should finish your run in 2 minutes or less, scale distance as needed.

Hang Power Snatch: you should be able to complete each set of snatches in 4 sets or less. Scale as needed.

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Friday 05.24.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, above knees

200m-200m-200m
Run

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean:

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Strength Tip

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

3 Rounds for Time:

400m Run
20 Hang Power Snatches, 75#/55#
10 Burpees Over-the-Bar

RX: as is
AX: 65#/45#

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.

Run: you should finish your run in 2 minutes or less, scale distance as needed.

Hang Power Snatch: you should be able to complete each set of snatches in 4 sets or less. Scale as needed.

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Friday 04.26.19

Warm-Up

A) 1 Round:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, at mid shin

10-10-10 reps of:

Russian Swings

Strength

EMOMx12 minutes

2 Power Cleans, from floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

Strength Tip

If your 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 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 front rack position with the hip crease of above parallel.

Workout

Every 3 Minutes x 6 Rounds:

6 Hang Squat Cleans, 135#/95#
12/10 Calorie Row
24 Double-Unders

Workout Tip

Cleans: choose a weight that you can complete in 1 unbroken set. The goal is to get on the rower quick! Scale the load as needed.

Row: sprint this station and complete all 12/10 calories in 60 seconds or less. Scale as needed.

Double-Unders: complete all repetitions in 30 seconds or less, scale repetitions as needed.

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Saturday 04.20.19

Warm-Up

A) 12-9-6:

Kettlebell Windmills, with a light kettlebell
Wall Balls, 10#/8#

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 Seconds
10 Calorie Row
Rest 30 Seconds

Strength

EMOMx12 minutes:

2 Power Cleans, from floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

Strength Tip

If your 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 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 front rack position with the hip crease of above parallel.

Workout

In Teams of 2:

Buy In: 6 sets x 20 Calorie Row

* Switch every 20 calories. Each athlete will perform a total of 60 calories.

Then, 3 Rounds:

20 Power Snatches, 75#/55#
30 Handstand Push-Ups
40 American Swings, 70#/53#

Workout Tip

Row: you should sprint this station and complete all 20 calories in 75 seconds or less. Scale as needed.

Handstand Push-Ups: you may scale to strict press with the barbell from the snatch portion.

Kettlebell Swings: you should choose a weight that you can complete in sets of 10 repetitions.

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Friday 04.26.19

Warm-Up

A) 1 Round:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, at mid shin

10-10-10 reps of:

Russian Swings

Strength

EMOMx12 minutes

2 Power Cleans, from floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

Strength Tip

If your 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 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 front rack position with the hip crease of above parallel.

Workout

Every 3 Minutes x 6 Rounds:

6 Hang Squat Cleans, 135#/95#
12/10 Calorie Row
24 Double-Unders

Workout Tip

Cleans: choose a weight that you can complete in 1 unbroken set. The goal is to get on the rower quick! Scale the load as needed.

Row: sprint this station and complete all 12/10 calories in 60 seconds or less. Scale as needed.

Double-Unders: complete all repetitions in 30 seconds or less, scale repetitions as needed.

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Saturday 04.20.19

Warm-Up

A) 12-9-6:

Kettlebell Windmills, with a light kettlebell
Wall Balls, 10#/8#

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 Seconds
10 Calorie Row
Rest 30 Seconds

Strength

EMOMx12 minutes:

2 Power Cleans, from floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

Strength Tip

If your 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 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 front rack position with the hip crease of above parallel.

Workout

In Teams of 2:

Buy In: 6 sets x 20 Calorie Row

* Switch every 20 calories. Each athlete will perform a total of 60 calories.

Then, 3 Rounds:

20 Power Snatches, 75#/55#
30 Handstand Push-Ups
40 American Swings, 70#/53#

Workout Tip

Row: you should sprint this station and complete all 20 calories in 75 seconds or less. Scale as needed.

Handstand Push-Ups: you may scale to strict press with the barbell from the snatch portion.

Kettlebell Swings: you should choose a weight that you can complete in sets of 10 repetitions.

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Tuesday 02.26.19

Warm-Up

A) 3 Rounds:

60 Single-Unders
12 Air Squats
40 Single-Unders
8 Air Squats
20 Double-Unders
4 Air Squats

B) 3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Power Cleans
4 Front Squats

Strength

Unbroken Power Cleans

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets. Last week of touch and go Olympic movements.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front 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

21-15-9 For Time:

Row Calories
Wall Ball, 20#/14# to 10’/9′

63-45-27:

Double-Unders

Workout Tip

For each movement: the first round should not take you more than 2 minutes to complete, the second round more than 90 seconds to complete, and the last round more than 1 minute to complete. Meaning the first round should not take you more than 6 minutes to complete, the second round more than 4 min 30 seconds to complete and the last round more than 3 minutes to complete.

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Tuesday 02.26.19

Warm-Up

A) 3 Rounds:

60 Single-Unders
12 Air Squats
40 Single-Unders
8 Air Squats
20 Double-Unders
4 Air Squats

B) 3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Power Cleans
4 Front Squats

Strength

Unbroken Power Cleans

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets. Last week of touch and go Olympic movements.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front 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

21-15-9 For Time:

Row Calories
Wall Ball, 20#/14# to 10’/9′

63-45-27:

Double-Unders

Workout Tip

For each movement: the first round should not take you more than 2 minutes to complete, the second round more than 90 seconds to complete, and the last round more than 1 minute to complete. Meaning the first round should not take you more than 6 minutes to complete, the second round more than 4 min 30 seconds to complete and the last round more than 3 minutes to complete.

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Monday 02.18.19

Warm-Up

A)
45 seconds Row
25 seconds Rest
45 seconds Kettlebell Swings
15 seconds Rest
45 seconds Plank Hold

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 Seconds
10 Push-Ups
Rest 30 Seconds

Strength

Unbroken Power Cleans

3 sets x 3 reps

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

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front 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

“EMOMDAY”

Capacity

2 Rounds of:

EMOM x 3:

15/12 Calorie Row
Rest 1 Minute

EMOM x 3:

5 Deadlift
10 Hand Release Push-Ups
1 Minute Rest

RX+ – 225#/155#
RX- 165#/115#
AX – 115#/75#

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.

Row: complete each round with 15 seconds of rest or more. Scale repetitions as needed!

Deadlifts: you should choose a weight on the deadlifts that you can complete in unbroken sets.

Push Ups: choose a rep range that you can complete in 2 sets or less.

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Monday 02.18.19

Warm-Up

A)
45 seconds Row
25 seconds Rest
45 seconds Kettlebell Swings
15 seconds Rest
45 seconds Plank Hold

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 Seconds
10 Push-Ups
Rest 30 Seconds

Strength

Unbroken Power Cleans

3 sets x 3 reps

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

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front 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

“EMOMDAY”

Capacity

2 Rounds of:

EMOM x 3:

15/12 Calorie Row
Rest 1 Minute

EMOM x 3:

5 Deadlift
10 Hand Release Push-Ups
1 Minute Rest

RX+ – 225#/155#
RX- 165#/115#
AX – 115#/75#

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.

Row: complete each round with 15 seconds of rest or more. Scale repetitions as needed!

Deadlifts: you should choose a weight on the deadlifts that you can complete in unbroken sets.

Push Ups: choose a rep range that you can complete in 2 sets or less.

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Thursday 02.14.19

Warm-Up

A)
20 Single-Unders
10 sec Rest
20 Air Squats
10 sec Rest
20 L Sit

B) 3 Rounds of:

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

Strength

Power Cleans, unbroken
3 sets x 4 rest

Objective: build each set, starting with the bar, in reps of 4 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front 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

Every 2 Minutes x 6:

RX+:
20 Double-Unders
15 Wall Balls, 20#/14#
10 GHD Sit-Ups

AX:
20 Singles
15 Wall Balls 14#/12#
10 Sit Ups

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.

Wall Balls: should be completed in 1 set each round. Scale load as needed.

Double-Unders: you should complete the double unders in 60 seconds or less, scale as needed.

GHD Sit-Ups: You may scale to sit ups if time is running out.

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Thursday 02.14.19

Warm-Up

A)
20 Single-Unders
10 sec Rest
20 Air Squats
10 sec Rest
20 L Sit

B) 3 Rounds of:

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

Strength

Power Cleans, unbroken
3 sets x 4 rest

Objective: build each set, starting with the bar, in reps of 4 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front 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

Every 2 Minutes x 6:

RX+:
20 Double-Unders
15 Wall Balls, 20#/14#
10 GHD Sit-Ups

AX:
20 Singles
15 Wall Balls 14#/12#
10 Sit Ups

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.

Wall Balls: should be completed in 1 set each round. Scale load as needed.

Double-Unders: you should complete the double unders in 60 seconds or less, scale as needed.

GHD Sit-Ups: You may scale to sit ups if time is running out.

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