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Posts Tagged ‘muscle-snatch’

Monday 03.11.19

Warm-Up

A) 3 Rounds of:
10 Calorie Row
10 Overhead Squat with an empty barbell
10 DB Power Snatch 30lb/20lb

B) 9-6-3:

Muscle Snatch with Empty Bar Below Knee

9-6-3:

Overhead Squat, with Empty Bar

18-12-6:

Double-Unders

Strength

Every Minute on the Minute x 18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/5.

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

Workout

“EMOMONDAY”

Every 2 Minutes for 8 Rounds:

A.
10 Power Snatches, 75#.55#
10 Burpees over the bar.

B.
400/300m Row

Workout Tip

Power Snatches: you should be able to complete all 10 repetitions in 2 sets or less, scale lod if needed.

Row: you should have 20-30 seconds of rest after each rowing station, scale distance as needed.

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Monday 03.11.19

Warm-Up

A) 3 Rounds of:
10 Calorie Row
10 Overhead Squat with an empty barbell
10 DB Power Snatch 30lb/20lb

B) 9-6-3:

Muscle Snatch with Empty Bar Below Knee

9-6-3:

Overhead Squat, with Empty Bar

18-12-6:

Double-Unders

Strength

Every Minute on the Minute x 18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/5.

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

Workout

“EMOMONDAY”

Every 2 Minutes for 8 Rounds:

A.
10 Power Snatches, 75#.55#
10 Burpees over the bar.

B.
400/300m Row

Workout Tip

Power Snatches: you should be able to complete all 10 repetitions in 2 sets or less, scale lod if needed.

Row: you should have 20-30 seconds of rest after each rowing station, scale distance as needed.

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Saturday 03.02.19

Warm-Up

A) 1 Round:

400m Row
20 Sit-Ups
15 Russian Swings
10 Wall balls
5 Strict Pull-Up

B) 3 Rounds, with an empty bar:

3 Front Squats
3 Muscle Snatches
3 Overhead Squats

Strength

Unbroken Power Snatches

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 Snatches without letting go of the bar. 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 bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

8 min AMRAP:

800m Run
Max Rounds:
8 Power Snatch, 75#/55#
8 Toes-to-Bar
2 Minute Rest

4 min AMRAP:

400m Run
Max Rounds:
4 Power Snatches
4 Toes-to-Bar

Workout Tip

Power Snatch: you should be able to complete snatches in 2 sets or less, scale load if needed.

Toes to bar: scale so you can complete each set of pull-ups in 2 sets or less. Scale to ring rows if needed.

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Saturday 03.02.19

Warm-Up

A) 1 Round:

400m Row
20 Sit-Ups
15 Russian Swings
10 Wall balls
5 Strict Pull-Up

B) 3 Rounds, with an empty bar:

3 Front Squats
3 Muscle Snatches
3 Overhead Squats

Strength

Unbroken Power Snatches

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 Snatches without letting go of the bar. 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 bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

8 min AMRAP:

800m Run
Max Rounds:
8 Power Snatch, 75#/55#
8 Toes-to-Bar
2 Minute Rest

4 min AMRAP:

400m Run
Max Rounds:
4 Power Snatches
4 Toes-to-Bar

Workout Tip

Power Snatch: you should be able to complete snatches in 2 sets or less, scale load if needed.

Toes to bar: scale so you can complete each set of pull-ups in 2 sets or less. Scale to ring rows if needed.

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Thursday 02.21.19

Warm-Up

A) 3 Rounds:

Row 100m (sprint)
8 Dumbbell Snatch, 40lb/20lb
– Rest 30 sec
16 Sit-Ups
8 Good Mornings
– Rest 30 sec

B) 3 Rounds with an empty bar:

3 Front Squats
3 Muscle Snatches

Strength

Unbroken Power Snatches

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 Snatches without letting go of the bar. 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 bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

7 Rounds For Time:

7 Deadlifts
7 Hang Power Cleans
7 Front Squats

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

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.

You should be able to complete each section of the barbell movements unbroken. You may rest in between sections.

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Monday 02.11.19

Warm-Up

A) 3 Rounds:

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

B) 9-6-3 reps of:

Muscle Snatch, at mid shin

100m-100m-100m:

Row

Strength

Power Snatches, unbroken

3 sets x 4 reps

Objective: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Unbroken Power Snatch: Start with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. 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 bring the bar back down and repeat for the repetitions listed.

Workout

“EMOMDAY”

Every 2 Minute x 8 Rounds:

Alternate Rounds

A.
5 Squat Cleans
10 Burpees Over the Bar

B.
300m Row

RX+:135#/95#
RX: 95#/65#
AX: 75#/55#

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.

Squat Cleans: should be unbroken. Scale load as needed.

Row: you should complete the row with over 30 seconds of rest, scale distance to 200m if needed.

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Monday 02.11.19

Warm-Up

A) 3 Rounds:

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

B) 9-6-3 reps of:

Muscle Snatch, at mid shin

100m-100m-100m:

Row

Strength

Power Snatches, unbroken

3 sets x 4 reps

Objective: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Unbroken Power Snatch: Start with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. 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 bring the bar back down and repeat for the repetitions listed.

Workout

“EMOMDAY”

Every 2 Minute x 8 Rounds:

Alternate Rounds

A.
5 Squat Cleans
10 Burpees Over the Bar

B.
300m Row

RX+:135#/95#
RX: 95#/65#
AX: 75#/55#

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.

Squat Cleans: should be unbroken. Scale load as needed.

Row: you should complete the row with over 30 seconds of rest, scale distance to 200m if needed.

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Wednesday 02.06.19

Warm-Up

A) 12-9-6 with a light Kettlebell:

Windmill
Overhead Squats, with an empty bar

B) 3 Rounds of:

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

Strength

Power Snatches, unbroken

2 sets x 4 reps

Objective: иuild each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

UnStart with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. 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 bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

3 Rounds for Time:

300ь Row
20 Sit-Ups
10 Hang Squat Snatches

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

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!

Row: нou should complete the Row in 2 minutes or less.

Squat Snatch: іhould be completed in 2 sets. Scale load as needed.

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Wednesday 02.06.19

Warm-Up

A) 12-9-6 with a light Kettlebell:

Windmill
Overhead Squats, with an empty bar

B) 3 Rounds of:

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

Strength

Power Snatches, unbroken

2 sets x 4 reps

Objective: иuild each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

UnStart with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. 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 bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

3 Rounds for Time:

300ь Row
20 Sit-Ups
10 Hang Squat Snatches

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

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!

Row: нou should complete the Row in 2 minutes or less.

Squat Snatch: іhould be completed in 2 sets. Scale load as needed.

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Friday 02.01.19

Warm-Up

A) Every 3 Minutes x 3 rounds:

20 Single-Unders
20 Double-Unders
10 Dumbbell Power Cleans
10 Knees-to-Elbows

B) Every 2 Minutes x 3 rounds:

(with an empty barbell)
3 Muscle Snatches, above the knee
3 Squat Snatches, above the knee
3 Squat Snatches, below the knee
3 Overhead Squats

Strength

Squat Snatch

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months. Compare the load from last week.

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

Workout

Capacity:

9 Power Cleans*
9 Front Squats
9 Shoulders-to-Overhead
90 Double-Unders
6 Power Cleans
6 Front Squats
6 Shoulders-to-Overhead
60 Double-Unders
3 Power Cleans
3 Front Squats
3 Shoulders-to-Overhead
30 Double-Unders

AX: 95#/65#
RX: 135#/95#
RX+: 185#/135#

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 go

Power Clean: you should choose a load that is challenging on the bar that you can perform quick singles with.

Front Squat: you should choose a weight that you can complete in 2 sets or less.

Double-Unders: scale to single-unders x 2 the repetitions listed.

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Friday 02.01.19

Warm-Up

A) Every 3 Minutes x 3 rounds:

20 Single-Unders
20 Double-Unders
10 Dumbbell Power Cleans
10 Knees-to-Elbows

B) Every 2 Minutes x 3 rounds:

(with an empty barbell)
3 Muscle Snatches, above the knee
3 Squat Snatches, above the knee
3 Squat Snatches, below the knee
3 Overhead Squats

Strength

Squat Snatch

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months. Compare the load from last week.

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

Workout

Capacity:

9 Power Cleans*
9 Front Squats
9 Shoulders-to-Overhead
90 Double-Unders
6 Power Cleans
6 Front Squats
6 Shoulders-to-Overhead
60 Double-Unders
3 Power Cleans
3 Front Squats
3 Shoulders-to-Overhead
30 Double-Unders

AX: 95#/65#
RX: 135#/95#
RX+: 185#/135#

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 go

Power Clean: you should choose a load that is challenging on the bar that you can perform quick singles with.

Front Squat: you should choose a weight that you can complete in 2 sets or less.

Double-Unders: scale to single-unders x 2 the repetitions listed.

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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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