Trifecta Trifecta

Posts Tagged ‘Overhead Squat’

Friday 09.20.19

Warm-Up

A) 20 Calorie Row

Then, 2 rounds:

10 Lunges
10 Dumbbell Power Cleans
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Press
6 Overhead Squats, with an empty bar
6 Strict Press

Strength

Power Clean, from ground

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

Then, 4 set 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 Clean from Floor: grab the bar in your clean grip. 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 front rack position with the hip crease of above parallel. Repeat as needed.

Workout

In Teams of 2:

6×20 Calorie Row/Bike, alternating every 20 calories.

Then, 6 Rounds alternating every complete round:

12 Single Arm Lunges (6 Left/ 6 Right) 50#/35#
8 Dumbbell Snatches 50#/35#
4 Toes-to-Bar

Then,
6×20 Calorie Row/Bike, alternating every 20 calories.

AX: 35#/25#
RX: As is
RX+: 70#/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.

This is completed in a format where one athlete works, and one athlete rests. If you do not have a partner, work-rest 1:1 ratio. Make sure each section does not take you more than 75 seconds to complete each round.

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Friday 09.20.19

Warm-Up

A) 20 Calorie Row

Then, 2 rounds:

10 Lunges
10 Dumbbell Power Cleans
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Press
6 Overhead Squats, with an empty bar
6 Strict Press

Strength

Power Clean, from ground

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

Then, 4 set 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 Clean from Floor: grab the bar in your clean grip. 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 front rack position with the hip crease of above parallel. Repeat as needed.

Workout

In Teams of 2:

6×20 Calorie Row/Bike, alternating every 20 calories.

Then, 6 Rounds alternating every complete round:

12 Single Arm Lunges (6 Left/ 6 Right) 50#/35#
8 Dumbbell Snatches 50#/35#
4 Toes-to-Bar

Then,
6×20 Calorie Row/Bike, alternating every 20 calories.

AX: 35#/25#
RX: As is
RX+: 70#/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.

This is completed in a format where one athlete works, and one athlete rests. If you do not have a partner, work-rest 1:1 ratio. Make sure each section does not take you more than 75 seconds to complete each round.

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Wednesday 09.18.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Dumbbell Push Press
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Pull-Ups
6 Overhead Squats, with an empty bar
3 Strict Pull-Ups

Strength

Power Snatch, From Ground

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9
Then, 4 set 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

15 Minute AMRAP:

100m Farmers Walk
20 Push-Ups
40 Double Unders
8 Overhead Squats, 135#/95#

AX: Front Squat, 95#/65#
RX: As is
RX+: 155#/105#

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.

Farmers walk: you can hold dumbbells or kettlebells. Choose a weight that you can complete 100M carry in less than 2 minutes

Push-Ups: you should be able to complete all 20 repetitions in 2 minutes or less!

OHS: this load should be challenging. Complete all repetitions in 1 minute or less. The bar should start from the ground.

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Wednesday 09.18.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Dumbbell Push Press
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Pull-Ups
6 Overhead Squats, with an empty bar
3 Strict Pull-Ups

Strength

Power Snatch, From Ground

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9
Then, 4 set 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

15 Minute AMRAP:

100m Farmers Walk
20 Push-Ups
40 Double Unders
8 Overhead Squats, 135#/95#

AX: Front Squat, 95#/65#
RX: As is
RX+: 155#/105#

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.

Farmers walk: you can hold dumbbells or kettlebells. Choose a weight that you can complete 100M carry in less than 2 minutes

Push-Ups: you should be able to complete all 20 repetitions in 2 minutes or less!

OHS: this load should be challenging. Complete all repetitions in 1 minute or less. The bar should start from the ground.

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Tuesday 09.03.19

Warm-Up

A)
400M Row
20M High Knees
20M Butt Kickers
20M Walking Lunges
200M Row
20M High Knees
20M Butt Kickers
20M Walking Lunges

B) EMOMx6min:

Every Minute on the minute alternate stations
o) 10 Overhead Squats, with an empty bar
e) 10 Burpees

Strength

Overhead Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2 sets

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 4 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

4 Rounds:

10 Clean and Jerks, 135#/59#
20 Wall Balls, 20#/14#
– 2 Minutes Rest

AX: 95#/55#
RX: As is
RX+: 185#/125#

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.

Clean and Jerks: you should choose a load that you can complete in 5 sets each round.
Wall Balls: try and shoot for unbroken sets!

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Tuesday 09.03.19

Warm-Up

A)
400M Row
20M High Knees
20M Butt Kickers
20M Walking Lunges
200M Row
20M High Knees
20M Butt Kickers
20M Walking Lunges

B) EMOMx6min:

Every Minute on the minute alternate stations
o) 10 Overhead Squats, with an empty bar
e) 10 Burpees

Strength

Overhead Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2 sets

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 4 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

4 Rounds:

10 Clean and Jerks, 135#/59#
20 Wall Balls, 20#/14#
– 2 Minutes Rest

AX: 95#/55#
RX: As is
RX+: 185#/125#

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.

Clean and Jerks: you should choose a load that you can complete in 5 sets each round.
Wall Balls: try and shoot for unbroken sets!

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Friday 08.30.19

Warm-Up

A) 2 Rounds:

200m Run
20 Walking Lunges
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Pull-Ups
6 Overhead Squats, with an empty bar
3 Strict Pull-Ups

Strength

Overhead Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8×2 sets

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 set of 6 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

For Time:

Buy-In:
400m Run

Then, 4 Rounds of:

20 Double Kettlebell Lunges 35#/26#
10 Pull-Ups

Buy-Out:
400m Run

AX: 26#/18#
RX: As is
RX+: 53#/35#

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.

Continue ReadingNo Comments

Friday 08.30.19

Warm-Up

A) 2 Rounds:

200m Run
20 Walking Lunges
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Pull-Ups
6 Overhead Squats, with an empty bar
3 Strict Pull-Ups

Strength

Overhead Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8×2 sets

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 set of 6 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

For Time:

Buy-In:
400m Run

Then, 4 Rounds of:

20 Double Kettlebell Lunges 35#/26#
10 Pull-Ups

Buy-Out:
400m Run

AX: 26#/18#
RX: As is
RX+: 53#/35#

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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Saturday 08.24.19

Warm-Up

A) 1 Round:
1min Row at RPE 6

2 rounds with PVC pipe:

8 Overhead Squats
8 Overhead Lunges
1min Row at RPE 6

B) 2 Rounds:

6 Tempo Squats, with an empty barbell
6 Wall Balls
30 seconds of jump rope singles

Strength

Overhead Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8x2sets

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 6 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

18-12-6 For Time:
Shoulder-to-Overhead, 135#/95#

9-6-3:
Front Squat, 135#/95#

90-60-30:
Double Unders

AX: 95#/75#
RX: As is
RX+: 155#/105#

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.

Barbell: you should be able to complete 3-6 reps of each barbell movement. Scale load as needed.

Double-Unders: You should be able to complete each round of double-unders in 2 minutes or less the first round (90), 90 seconds or less the second round (60), and 1 min or less for the third round (30).

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Monday 08.19.19

Warm-Up

A) 1 Round:

10 Calorie Row
10M High Knees
10M Butt Kickers
10M Lunges
10 Calorie Row

B) 2 Rounds of:

5 Overhead Squats, with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar.

Strength

Hang Power Snatch Above 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 above 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

“EMOMDAY”

Every 3 minutes for 4 rounds:

10 Touch N Go Power Cleans, 95#65#
15/12 Calorie Row
20 Air Squats

RX+: 115#/75#
RX: As is
AX: 75#/55#. 10 Calories.

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.

Power Clean: you should choose a weight that you can complete in sets of 5 touch and go repetitions. Scale as needed.
Row: you should be able to complete all calories under 60 seconds. Scale as needed.
Air Squats: you should be able to complete all repetitions in 2 sets or less. Scale as needed.

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Saturday 08.24.19

Warm-Up

A) 1 Round:
1min Row at RPE 6

2 rounds with PVC pipe:

8 Overhead Squats
8 Overhead Lunges
1min Row at RPE 6

B) 2 Rounds:

6 Tempo Squats, with an empty barbell
6 Wall Balls
30 seconds of jump rope singles

Strength

Overhead Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8x2sets

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 6 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

18-12-6 For Time:
Shoulder-to-Overhead, 135#/95#

9-6-3:
Front Squat, 135#/95#

90-60-30:
Double Unders

AX: 95#/75#
RX: As is
RX+: 155#/105#

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.

Barbell: you should be able to complete 3-6 reps of each barbell movement. Scale load as needed.

Double-Unders: You should be able to complete each round of double-unders in 2 minutes or less the first round (90), 90 seconds or less the second round (60), and 1 min or less for the third round (30).

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Monday 08.19.19

Warm-Up

A) 1 Round:

10 Calorie Row
10M High Knees
10M Butt Kickers
10M Lunges
10 Calorie Row

B) 2 Rounds of:

5 Overhead Squats, with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar.

Strength

Hang Power Snatch Above 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 above 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

“EMOMDAY”

Every 3 minutes for 4 rounds:

10 Touch N Go Power Cleans, 95#65#
15/12 Calorie Row
20 Air Squats

RX+: 115#/75#
RX: As is
AX: 75#/55#. 10 Calories.

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.

Power Clean: you should choose a weight that you can complete in sets of 5 touch and go repetitions. Scale as needed.
Row: you should be able to complete all calories under 60 seconds. Scale as needed.
Air Squats: you should be able to complete all repetitions in 2 sets or less. Scale as needed.

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