Trifecta Trifecta

Posts Tagged ‘muscle-snatch’

Saturday 01.04.20

Warm-Up

A) 2 Rounds:

200m Run
10 Dumbbell Front Squats
10 Dumbbell Press
10 Dumbell Step-Ups on box

B) 3 Rounds with an empty bar:

5 Slow Overhead Squats
5 Muscle Snatches, below the knee
5 Hang Power Snatch, below the knee

Strength

Power Snatch

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power Snatch.

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.

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 your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

3 Rounds of, 4 Minutes each round:

400m Run

Then,
AMRAP:

4 Handstand Push-Ups
4 High Box Jumps 30″/24”

– Rest 2 Minutes

RX+: Strict HSPU
AX: Db Press. 35#/25#
RX: As is

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.

Each round will start with a 400M run, in the remainder of that 4 minutes complete as many rounds of the pushing variation and the jumping variation.

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Saturday 01.04.20

Warm-Up

A) 2 Rounds:

200m Run
10 Dumbbell Front Squats
10 Dumbbell Press
10 Dumbell Step-Ups on box

B) 3 Rounds with an empty bar:

5 Slow Overhead Squats
5 Muscle Snatches, below the knee
5 Hang Power Snatch, below the knee

Strength

Power Snatch

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power Snatch.

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.

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 your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

3 Rounds of, 4 Minutes each round:

400m Run

Then,
AMRAP:

4 Handstand Push-Ups
4 High Box Jumps 30″/24”

– Rest 2 Minutes

RX+: Strict HSPU
AX: Db Press. 35#/25#
RX: As is

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.

Each round will start with a 400M run, in the remainder of that 4 minutes complete as many rounds of the pushing variation and the jumping variation.

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Friday 12.27.19

Warm-Up

A) 2 Rounds:

200m Run
10 Dumbbell Snatches (5L/5R)
10 Ball Slams

B) 3 Rounds with an empty bar:

5 Slow Overhead Squats
5 Muscle Snatches, below the knees
5 Hang Power Snatch, below the knees

Strength

Power Snatch

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Then 85% of [email protected] RPE9 for 4 more sets

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power Snatch, then perform 4 additional sets of 2 repetitions at 85% of your [email protected] RPE9 of the day!

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.

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 your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

2 Rounds for time:

600m Row
30 GHD Sit-Ups
15 Overhead Squats, 95#/65#

RX+: 115#/75#
AX: 95#65#. Front Squat.
RX: 95#65#

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.

GHD: scale GHD to toes-to-bar or knee raises if needed. This station should not take you more than 2 minutes to complete each round.
Overhead Squats: complete each round of ohs in 3 sets or less. Scale load as needed, or scale to a front squat, if the overhead position needs more work.

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Friday 12.27.19

Warm-Up

A) 2 Rounds:

200m Run
10 Dumbbell Snatches (5L/5R)
10 Ball Slams

B) 3 Rounds with an empty bar:

5 Slow Overhead Squats
5 Muscle Snatches, below the knees
5 Hang Power Snatch, below the knees

Strength

Power Snatch

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Then 85% of [email protected] RPE9 for 4 more sets

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power Snatch, then perform 4 additional sets of 2 repetitions at 85% of your [email protected] RPE9 of the day!

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.

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 your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

2 Rounds for time:

600m Row
30 GHD Sit-Ups
15 Overhead Squats, 95#/65#

RX+: 115#/75#
AX: 95#65#. Front Squat.
RX: 95#65#

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.

GHD: scale GHD to toes-to-bar or knee raises if needed. This station should not take you more than 2 minutes to complete each round.
Overhead Squats: complete each round of ohs in 3 sets or less. Scale load as needed, or scale to a front squat, if the overhead position needs more work.

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Tuesday 11.19.19

Warm-Up

A) 2 Rounds:

200M Run
5 Broad Jumps
10 Lunges
15 Ball Slams
20 Double-Unders

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

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Burpees

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7×2

Strength Tip

If athletes’ 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 athletes 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 with the hip crease of the athlete above parallel

Workout

For Time:

8 Deadlifts, 225#/155#
80 Double Unders.
800M Run
8 Deadlifts, 225#/155#
40 Double Unders.
400M Run
8 Deadlifts, 225#/155#
20 Double Unders.
200M Run

AX: 135#/95#
RX: AS is
RX+: 275#/195#

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.

Deadlift: Choose a weight that you can complete in 2 sets or less!

Double Unders: Each station should be completed in 1 minute or less!

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Tuesday 11.19.19

Warm-Up

A) 2 Rounds:

200M Run
5 Broad Jumps
10 Lunges
15 Ball Slams
20 Double-Unders

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

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Burpees

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7×2

Strength Tip

If athletes’ 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 athletes 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 with the hip crease of the athlete above parallel

Workout

For Time:

8 Deadlifts, 225#/155#
80 Double Unders.
800M Run
8 Deadlifts, 225#/155#
40 Double Unders.
400M Run
8 Deadlifts, 225#/155#
20 Double Unders.
200M Run

AX: 135#/95#
RX: AS is
RX+: 275#/195#

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.

Deadlift: Choose a weight that you can complete in 2 sets or less!

Double Unders: Each station should be completed in 1 minute or less!

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Wednesday 11.13.19

Warm-Up

A) 4 min EMOM (every minute on the minute):

8 Wall Ball 20lb/14lb
8 Ring Rows
4 Push-Ups

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

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Strength Tip

Objective: build to a heavy single squat snatch.

If athletes’ 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 athletes 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 overhead squat position with the hip crease of the athlete above parallel.

Workout

4 Rounds For Time:

8 Hang Clusters (Hang Clean + Thruster)
40 Double-Unders
2 Rope Climbs

AX: 75#/55#. 20 Ring Rows
RX: 95#/65#
RX+:115#/75#. Legless

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.

Clusters: this movement is a hybrid movement of the hang squat clean and thruster together. Each round should be completed in 2 sets or less. Scale load as needed.
Double Unders: each round should take you 1 minute to complete. Scale as needed/.
Rope Climbs: each round should not take you more than 60 seconds to complete.

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Wednesday 11.13.19

Warm-Up

A) 4 min EMOM (every minute on the minute):

8 Wall Ball 20lb/14lb
8 Ring Rows
4 Push-Ups

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

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Strength Tip

Objective: build to a heavy single squat snatch.

If athletes’ 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 athletes 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 overhead squat position with the hip crease of the athlete above parallel.

Workout

4 Rounds For Time:

8 Hang Clusters (Hang Clean + Thruster)
40 Double-Unders
2 Rope Climbs

AX: 75#/55#. 20 Ring Rows
RX: 95#/65#
RX+:115#/75#. Legless

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.

Clusters: this movement is a hybrid movement of the hang squat clean and thruster together. Each round should be completed in 2 sets or less. Scale load as needed.
Double Unders: each round should take you 1 minute to complete. Scale as needed/.
Rope Climbs: each round should not take you more than 60 seconds to complete.

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Friday 09.13.19

Warm-Up

A) 3 Rounds:

200m Run
10 Dumbbell Snatches
5 Burpees

B) 3 Rounds:

5 Muscle Snatches, with an empty bar
5 Front Squats
5 Muscle Snatches, with an empty bar
10 Ball Slams

Strength

Power Snatch From Ground

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Then, 4 sets at 85% of [email protected]

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 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. 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 position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

Capacity:

10-8-6-4-2
Dumbbell Snatches, 50#/35#
High Box Jumps 30′”/24″

200m Run after each round

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.

Dumbbell Snatches: you should choose a moderate load for this workout.

High Box Jumps: choose a height that is slightly out of your comfort zone.

Run: after every round, run 200m!

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Friday 09.13.19

Warm-Up

A) 3 Rounds:

200m Run
10 Dumbbell Snatches
5 Burpees

B) 3 Rounds:

5 Muscle Snatches, with an empty bar
5 Front Squats
5 Muscle Snatches, with an empty bar
10 Ball Slams

Strength

Power Snatch From Ground

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Then, 4 sets at 85% of [email protected]

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 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. 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 position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

Capacity:

10-8-6-4-2
Dumbbell Snatches, 50#/35#
High Box Jumps 30′”/24″

200m Run after each round

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.

Dumbbell Snatches: you should choose a moderate load for this workout.

High Box Jumps: choose a height that is slightly out of your comfort zone.

Run: after every round, run 200m!

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Tuesday 08.27.19

Warm-Up

A) 1 Round:

60 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees
30 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees
15 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees

B) 2 Rounds with an empty bar:

6 Muscle Snatches, below the knee
6 Hang Power Snatches, below the knee
6 Box Jumps, 20”/20”

Strength

Hang Power Snatch, Below the Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @RPE 9
Then, 3 sets at 85% of [email protected]

Strength Tip

Here 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 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar in your snatch grip, 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 below the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

3 Rounds for Total Reps:

1min AMRAP:
2 Front Squats, 135#/95#
2 Ring Muscle Ups
1min Rest
1min Max Double-Unders
1min Rest

RX+: 155#/105#
RX: As is
AX: 95#/65#. Singles

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.

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Tuesday 08.27.19

Warm-Up

A) 1 Round:

60 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees
30 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees
15 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees

B) 2 Rounds with an empty bar:

6 Muscle Snatches, below the knee
6 Hang Power Snatches, below the knee
6 Box Jumps, 20”/20”

Strength

Hang Power Snatch, Below the Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @RPE 9
Then, 3 sets at 85% of [email protected]

Strength Tip

Here 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 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar in your snatch grip, 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 below the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

3 Rounds for Total Reps:

1min AMRAP:
2 Front Squats, 135#/95#
2 Ring Muscle Ups
1min Rest
1min Max Double-Unders
1min Rest

RX+: 155#/105#
RX: As is
AX: 95#/65#. Singles

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.

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