Trifecta Trifecta

Posts Tagged ‘one-legged-squat’

Tuesday 08.13.19

Warm-Up

A) 4 Rounds:

100m Jog
100m Sprint
– 1 min rest

B) 2 Rounds:

12 Walking Lunges
12 Ring Rows
12 Russian Swings

Strength

Overhead Squat

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

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 8 for 2 sets of 8 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. Weight should be in the middle of your foot as you reach the bottom and as you come up from the bottom of the squat.

Workout

10-20-30
One-Legged Squat, alternating each repetition

10-20-30
Kettlebell Swings, 53#/35#

10-10-10
Strict Pull-Ups

RX: As is
RX+: 70#/53#

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.

Pistol or One-Legged Squats: if this movement is too challenging to complete, scale to walking lunges.

Kettlebell Swings: you should scale the load so you can complete 10 repetitions or more each time you pick up the bell.

Pull-Ups: these are strict movements, the first scale should be scaling the repetitions. The second scale should be negative pull-ups.

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Tuesday 08.13.19

Warm-Up

A) 4 Rounds:

100m Jog
100m Sprint
– 1 min rest

B) 2 Rounds:

12 Walking Lunges
12 Ring Rows
12 Russian Swings

Strength

Overhead Squat

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

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 8 for 2 sets of 8 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. Weight should be in the middle of your foot as you reach the bottom and as you come up from the bottom of the squat.

Workout

10-20-30
One-Legged Squat, alternating each repetition

10-20-30
Kettlebell Swings, 53#/35#

10-10-10
Strict Pull-Ups

RX: As is
RX+: 70#/53#

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.

Pistol or One-Legged Squats: if this movement is too challenging to complete, scale to walking lunges.

Kettlebell Swings: you should scale the load so you can complete 10 repetitions or more each time you pick up the bell.

Pull-Ups: these are strict movements, the first scale should be scaling the repetitions. The second scale should be negative pull-ups.

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Sunday 05.12.19

Warm-Up

A) Every 4 Minutes x 2:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 3 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill
16 Double-Unders

Workout

Capacity

“3 Dragons”

3 Rounds:

200m Run
10 Bench Press, 115#/75#
10 One-Legged Squats

3 Rounds:

200m Row
10 Power Cleans, 115#/75#
10 Front Squats, 115#/75#

3 Rounds:

40 Double-Unders
10 Burpees
10 Wall Balls, 20#/ 14#

RX+: 135#/95#
RX: 115#/75#
AX: 75#/55#. Walking lunges.

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.

This workout should only use one barbell. After you complete all 3 rounds of the bench press and one-legged squat station, take your bar off the rack and use it for the power clean portion. The weight on the bar for all the movements should be a load that you can complete 5 repetitions each time you see the bar. Scale as needed. If you can not complete one-legged squats, scale to walking lunges.

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Sunday 05.12.19

Warm-Up

A) Every 4 Minutes x 2:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 3 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill
16 Double-Unders

Workout

Capacity

“3 Dragons”

3 Rounds:

200m Run
10 Bench Press, 115#/75#
10 One-Legged Squats

3 Rounds:

200m Row
10 Power Cleans, 115#/75#
10 Front Squats, 115#/75#

3 Rounds:

40 Double-Unders
10 Burpees
10 Wall Balls, 20#/ 14#

RX+: 135#/95#
RX: 115#/75#
AX: 75#/55#. Walking lunges.

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.

This workout should only use one barbell. After you complete all 3 rounds of the bench press and one-legged squat station, take your bar off the rack and use it for the power clean portion. The weight on the bar for all the movements should be a load that you can complete 5 repetitions each time you see the bar. Scale as needed. If you can not complete one-legged squats, scale to walking lunges.

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Thursday 04.25.19

Warm-Up

A) 1 Round:

16 Ball Slams
16 Step-Ups
16 Cal Row
12 Ball Slams
12 Step-Ups
12 Cal Row
8 Ball Slams
8 Step-Ups

B) 2 Rounds:

12 Ring Rows
12 Push-Ups
24 Sit-Ups

Strength

Back Squat

Heavy 4
Then 3 sets x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

For Time:

2 Rounds:

5 Bar Muscle-Ups
10 One-Legged Squats

2 Rounds:

10 Chest-to-Bar Pull-Ups
20 Weighted Lunges

2 Rounds:

15 Pull-Ups
30 Walking Lunges

Workout Tip

Each couplet will need to be completed before moving on to the next couplet. If you cannot perform bar muscle ups scale to strict pull-ups or 15 ring rows! Each couplet should increase in difficulty, make the appropriate modifications.

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Tuesday 04.23.19

Warm-Up

A) 2 Rounds:

200m Row
15 Air squats
10 Lunges

B) 3 Rounds:

9 Wall Balls, 20#/14#
15 Knee Raises
21 Double-Unders

Strength

Front Squat

Heavy 8
Then 3 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

7 Minute AMRAP:

28 Double-Unders
14 One-Legged Squats

– 90 Second Rest

3 Minutes AMRAP:

Max Wall Balls, 20#/14#

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

One Legged Squat: if you cannot perform one-legged squats, scale the movement to walking lunges.

Wall Balls: you should choose a weight that you can complete sets of 10 repetitions each time you pick up the wall ball!

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Thursday 04.25.19

Warm-Up

A) 1 Round:

16 Ball Slams
16 Step-Ups
16 Cal Row
12 Ball Slams
12 Step-Ups
12 Cal Row
8 Ball Slams
8 Step-Ups

B) 2 Rounds:

12 Ring Rows
12 Push-Ups
24 Sit-Ups

Strength

Back Squat

Heavy 4
Then 3 sets x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

For Time:

2 Rounds:

5 Bar Muscle-Ups
10 One-Legged Squats

2 Rounds:

10 Chest-to-Bar Pull-Ups
20 Weighted Lunges

2 Rounds:

15 Pull-Ups
30 Walking Lunges

Workout Tip

Each couplet will need to be completed before moving on to the next couplet. If you cannot perform bar muscle ups scale to strict pull-ups or 15 ring rows! Each couplet should increase in difficulty, make the appropriate modifications.

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Tuesday 04.23.19

Warm-Up

A) 2 Rounds:

200m Row
15 Air squats
10 Lunges

B) 3 Rounds:

9 Wall Balls, 20#/14#
15 Knee Raises
21 Double-Unders

Strength

Front Squat

Heavy 8
Then 3 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

7 Minute AMRAP:

28 Double-Unders
14 One-Legged Squats

– 90 Second Rest

3 Minutes AMRAP:

Max Wall Balls, 20#/14#

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

One Legged Squat: if you cannot perform one-legged squats, scale the movement to walking lunges.

Wall Balls: you should choose a weight that you can complete sets of 10 repetitions each time you pick up the wall ball!

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Sunday 09.23.18

Warm-Up

A) 3 Rounds of:
1min work at 8/10 effort

Assault Bike
Walking Lunges
Burpees

Rest 1min after each round. Take no more than 10 sec transitions between movements during the round.

Workout

“20/20”

2 Rounds:

20 Pull-Ups
20 One-Legged Squats
Run 400m

then:

2 Rounds:
20 Deadlifts 135#/95#
20 Burpees Over the Bar
400m Run

AX: 115#/75#
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 good stuff.

Pull-Ups: athletes should be able to complete 20 pull-ups in less than 2 Minutes. Scale repetitions as needed.

One-legged Squats: athletes that cannot perform the movements should scale to walking lunges or step ups on a high box.

Run: athletes should be able to run their 400M runs under 3 minutes. If running is challenging, scale to 200M

Deadlifts: athletes should be able to complete the set of deadlifts in 3 or fewer sets, scale load appropriately.

Burpees Over Bar: if athletes are unable to jump with both feet over the bar, scale to good old fashion burpees.

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Sunday 09.23.18

Warm-Up

A) 3 Rounds of:
1min work at 8/10 effort

Assault Bike
Walking Lunges
Burpees

Rest 1min after each round. Take no more than 10 sec transitions between movements during the round.

Workout

“20/20”

2 Rounds:

20 Pull-Ups
20 One-Legged Squats
Run 400m

then:

2 Rounds:
20 Deadlifts 135#/95#
20 Burpees Over the Bar
400m Run

AX: 115#/75#
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 good stuff.

Pull-Ups: athletes should be able to complete 20 pull-ups in less than 2 Minutes. Scale repetitions as needed.

One-legged Squats: athletes that cannot perform the movements should scale to walking lunges or step ups on a high box.

Run: athletes should be able to run their 400M runs under 3 minutes. If running is challenging, scale to 200M

Deadlifts: athletes should be able to complete the set of deadlifts in 3 or fewer sets, scale load appropriately.

Burpees Over Bar: if athletes are unable to jump with both feet over the bar, scale to good old fashion burpees.

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Tuesday 09.11.18

Warm-Up

A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
30 rest

B)3 Rounds:

1min Calorie Bike at a 7/10 effort.
10 Back Squats, With an Empty Bar

Strength

Back Squat

3 sets x 4 reps
4 sets x 4 reps

Objective: build in repetitions of four until a challenging four rep is attained, then repeat the same weight for three more sets of four repetitions. Compare to 9/3.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

2016 Regionals Events ¾

0:00- 9:00

For Time:

104 Wall Ball, 20#/14#
52 Pull-Ups

10:00-26:00

4 Rounds For Time:

28 One-Legged Squats, alternating
15 Hang Power Cleans, 115#/80#

Workout Tip

Wall Ball: athlete should be able to complete the wall ball in no more than 5 minutes, to give them a minimum of 4 minutes to do pull-ups.

Pull-Up: athletes should be able to complete their reps in 4 minutes or less. Scale repetitions accordingly. For athletes that cannot perform pull-ups have them scale to jumping pull-ups. Make sure athletes know to jump and drop, NOT lower themselves slowly from the top!

One Legged Squat: athletes should complete all 28 each round under 2 minutes. Scale repetitions as needed. The movement may be scaled to one-legged squat on a box (non-working leg hanging straight down).

Power Clean: athlete should be able to complete each round in less than 2 minutes. Scale load as needed.

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Tuesday 09.11.18

Warm-Up

A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
30 rest

B)3 Rounds:

1min Calorie Bike at a 7/10 effort.
10 Back Squats, With an Empty Bar

Strength

Back Squat

3 sets x 4 reps
4 sets x 4 reps

Objective: build in repetitions of four until a challenging four rep is attained, then repeat the same weight for three more sets of four repetitions. Compare to 9/3.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

2016 Regionals Events ¾

0:00- 9:00

For Time:

104 Wall Ball, 20#/14#
52 Pull-Ups

10:00-26:00

4 Rounds For Time:

28 One-Legged Squats, alternating
15 Hang Power Cleans, 115#/80#

Workout Tip

Wall Ball: athlete should be able to complete the wall ball in no more than 5 minutes, to give them a minimum of 4 minutes to do pull-ups.

Pull-Up: athletes should be able to complete their reps in 4 minutes or less. Scale repetitions accordingly. For athletes that cannot perform pull-ups have them scale to jumping pull-ups. Make sure athletes know to jump and drop, NOT lower themselves slowly from the top!

One Legged Squat: athletes should complete all 28 each round under 2 minutes. Scale repetitions as needed. The movement may be scaled to one-legged squat on a box (non-working leg hanging straight down).

Power Clean: athlete should be able to complete each round in less than 2 minutes. Scale load as needed.

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