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Posts Tagged ‘muscle-snatch’

Sunday 01.20.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Overhead Lunges, with an Empty Bar
10 Muscle Snatches, with an empty bar

B) Every Minute x 4 rounds:

12 Sit-Ups
6 Wall Balls, 14#/12#
3 Box Jumps, 20”

Workout

2 Rounds of:

50 Overhead Lunges, 45#
40 Wall Balls, 20#/14#
30 Calorie Row
20 Power Snatches, 95#/75#
10 Muscle-Ups

Then,

50 Double-Unders
400m Run
30 Box Jumps, 24″/20″
20 Back Squats, 95#/75#
10 Strict Press, 95#/75#

Workout Tip

Lunges: you should be complete in no more than 5 quick sets or under 2 minutes.

WalBalls: you should complete in 4 sets or less or less than 2 minutes.

Row: you should not take more than 3 minutes to complete.

Snatches: touch and go your repetitions.

Muscle Ups: if you are working on muscle ups set a 3-minute clock. After that move on. Preferred to have ring muscle ups. Scale to 10 strict pull-ups and 10 bar dips.

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Tuesday 01.22.19

Warm-Up

A) 3 Rounds:

10M High Knees
10M Butt Kicker
10M Bear Crawl
10 Overhead Squats

B) Every 3 Minutes x 3 rounds, with an empty barbell:

8 Muscle Snatches, above the knee
8 Overhead Squats
4 Snatches, above the knees
4 Strict Pull-Ups

Strength

EMOM x 12 min

1Power 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

4 Rounds, 90 seconds each:

8 Touch and Go Power Snatches*
8 Overhead Squats
Max Calorie Row/Bike

– 90 Second Rest after each round

AX: 75#/55#
RX: 95#/65#
RX+: 115#/75#

Workout Tip

Power Snatch: this is a ground-to-overhead movement. You should choose a weight that you can perform 8 touch-and-go movements unbroken.

Overhead Squats: you should choose a weight that you can perform 8 overhead squats unbroken.

Max Calories: you should push this station in the remainder of the time! You should have at least 60 seconds of max rowing. Compare splits.

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Sunday 01.20.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Overhead Lunges, with an Empty Bar
10 Muscle Snatches, with an empty bar

B) Every Minute x 4 rounds:

12 Sit-Ups
6 Wall Balls, 14#/12#
3 Box Jumps, 20”

Workout

2 Rounds of:

50 Overhead Lunges, 45#
40 Wall Balls, 20#/14#
30 Calorie Row
20 Power Snatches, 95#/75#
10 Muscle-Ups

Then,

50 Double-Unders
400m Run
30 Box Jumps, 24″/20″
20 Back Squats, 95#/75#
10 Strict Press, 95#/75#

Workout Tip

Lunges: you should be complete in no more than 5 quick sets or under 2 minutes.

WalBalls: you should complete in 4 sets or less or less than 2 minutes.

Row: you should not take more than 3 minutes to complete.

Snatches: touch and go your repetitions.

Muscle Ups: if you are working on muscle ups set a 3-minute clock. After that move on. Preferred to have ring muscle ups. Scale to 10 strict pull-ups and 10 bar dips.

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Friday 01.11.19

Warm-Up

A) 2 Rounds:

10 Step-Ups
10 Ring Rows

B) 3 Rounds of:

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

Strength

EMOM x 10

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

15 Minute AMRAP:

20 Box Jumps 24”/20”
20 Calorie Row
20 Dumbbell Snatches

RX+:70#/50#
RX: 50#/35#
AX: 35#/25#

Workout Tip

Box Jumps: choose a height you feel jumping to, even with some leg fatigue.

Dumbbell Snatches: you should be able to complete sets of 20 snatches in less than 90 seconds. Alternate every 5 repetitions.

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Wednesday 01.09.19

Warm-Up

A) 4 Rounds:

100m Jog
10 Air Squats

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Burpees, over an empty bar
– Rest 30 Seconds

Strength

1 Push Press
1 Split jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

Every 4 Minutes x 4 rounds:

200m Run
10 Strict Handstand Push-Ups
10 Strict Pull-Ups

AX: Dumbbell Press and Ring Rows.
RX: kipping movements

Workout Tip

You should be able to complete each round with a minimum of 30 seconds of rest in between rounds.

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Friday 01.11.19

Warm-Up

A) 2 Rounds:

10 Step-Ups
10 Ring Rows

B) 3 Rounds of:

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

Strength

EMOM x 10

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

15 Minute AMRAP:

20 Box Jumps 24”/20”
20 Calorie Row
20 Dumbbell Snatches

RX+:70#/50#
RX: 50#/35#
AX: 35#/25#

Workout Tip

Box Jumps: choose a height you feel jumping to, even with some leg fatigue.

Dumbbell Snatches: you should be able to complete sets of 20 snatches in less than 90 seconds. Alternate every 5 repetitions.

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Wednesday 01.09.19

Warm-Up

A) 4 Rounds:

100m Jog
10 Air Squats

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Burpees, over an empty bar
– Rest 30 Seconds

Strength

1 Push Press
1 Split jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

Every 4 Minutes x 4 rounds:

200m Run
10 Strict Handstand Push-Ups
10 Strict Pull-Ups

AX: Dumbbell Press and Ring Rows.
RX: kipping movements

Workout Tip

You should be able to complete each round with a minimum of 30 seconds of rest in between rounds.

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Wednesday 01.02.19

Warm-Up

A) 5 min EMOM (every minute on the minute):

10 Wall Ball, 20lb/14lb
5 Walking Lunges

B) Every 3 Minutes for 3 rounds:

With an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

4 sets:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts.

(Compare to 12/25)

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: your weight is in the middle of the foot, and back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

Every 4 Minutes x 3 rounds:

30 Cal Row
20 Power Snatches, 75#/55lbs
10 Bench Press, 135#/95#

Workout Tip

Row: you should not take more than 90 seconds on the row station. Scale calories as needed.

Power Snatch: you should not take more than 75 seconds to complete this station.

Bench Press: you should not need to break up the bench in more than 2 sets.

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Wednesday 01.02.19

Warm-Up

A) 5 min EMOM (every minute on the minute):

10 Wall Ball, 20lb/14lb
5 Walking Lunges

B) Every 3 Minutes for 3 rounds:

With an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

4 sets:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts.

(Compare to 12/25)

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: your weight is in the middle of the foot, and back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

Every 4 Minutes x 3 rounds:

30 Cal Row
20 Power Snatches, 75#/55lbs
10 Bench Press, 135#/95#

Workout Tip

Row: you should not take more than 90 seconds on the row station. Scale calories as needed.

Power Snatch: you should not take more than 75 seconds to complete this station.

Bench Press: you should not need to break up the bench in more than 2 sets.

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Tuesday 12.25.18

Warm-Up

A) Every 3 Minutes for 3 rounds:

400m Row
10 Knees-to-Elbows
10 Good Mornings, with an empty barbell

B) Every 3 Minutes for 3 rounds:

With an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

4 sets each:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts. (Compare to 12/17)

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: athlete’s 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 “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

“It’s Looking A Lot Like Fitness”

3 Rounds of:

1 Minute Calorie Bike
2 Minutes Rest

2 Minutes AMRAP:

4 Dumbbell Snatches, 50#/35#
20 Double-Unders
2 Minute Rest

Workout Tip

Bike: try to find a number that you can repeat for all 3 rounds. Do not redline and get crushed the next 2 rounds.

Dumbbell Snatch/Double-Unders: choose a weight that they can perform 2 on their Left and 2 on their Right, then quickly perform a set of double-unders. If double-unders are challenging, scale to 10 or so 20 singles. Keep moving!

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Tuesday 12.25.18

Warm-Up

A) Every 3 Minutes for 3 rounds:

400m Row
10 Knees-to-Elbows
10 Good Mornings, with an empty barbell

B) Every 3 Minutes for 3 rounds:

With an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

4 sets each:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts. (Compare to 12/17)

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: athlete’s 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 “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

“It’s Looking A Lot Like Fitness”

3 Rounds of:

1 Minute Calorie Bike
2 Minutes Rest

2 Minutes AMRAP:

4 Dumbbell Snatches, 50#/35#
20 Double-Unders
2 Minute Rest

Workout Tip

Bike: try to find a number that you can repeat for all 3 rounds. Do not redline and get crushed the next 2 rounds.

Dumbbell Snatch/Double-Unders: choose a weight that they can perform 2 on their Left and 2 on their Right, then quickly perform a set of double-unders. If double-unders are challenging, scale to 10 or so 20 singles. Keep moving!

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Friday 12.21.18

Warm-Up

A) 2 Rounds:

200m Run
15 Air Squats
10 Shoulder Rolls
5 Strict Pull-Ups

B) 6-4-2:

Muscle Snatch
Overhead Squats

12-8-4:

Toes-to-Bar
Sit-Ups

Strength

3 sets each:

1 Clean High Pull
2 Power Cleans
3 Front Squats

Note: athletes with an established 1RM full Clean should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts.

Strength Tip

Clean High Pull: from the pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion.

Power Clean: athlete’s weight is in the middle of the foot, and the back is straight with the shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

2 Rounds For Time:

25 Calorie Row
50 Wall Balls, 20#/14#
100 Double-Unders

Workout Tip

Row: athletes should complete all 25 calories under 3 minutes, scale repetitions as needed.

Wall Balls: athletes should complete all 50 wall balls under 4 minutes, scale repetitions as needed. Complete the station in sets of 10 or more.

Double Unders: athletes should not spend more than 3 minutes, scale repetitions as needed.

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