Trifecta Trifecta

Posts Tagged ‘Overhead Squat’

Sunday 11.17.19

Warm-Up

A) 2 rounds:

30 Sit-Ups
200m Run
100m Walk

b) 3 rounds:

10 Overhead Squats, with an empty bar
10 Wall Balls
10 Pull-Ups
10 Push-Ups

Workout

AMRAP in 25 min:

80 Wall Ball, 20#/14#
400m Run
20 Power Snatches, 95#/65#
10 Overhead Squats, 95#/65#
5 Ring Muscle-Ups

Workout Tip

Wall Balls: each round should be completed in 5 rounds or less.

Run: should not take more than 2 minutes to complete.

Barbell: each section with the barbell should be completed in 3 sets or less.

Ring Muscle-Up: should be completed in 2 sets or less.

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Sunday 11.17.19

Warm-Up

A) 2 rounds:

30 Sit-Ups
200m Run
100m Walk

b) 3 rounds:

10 Overhead Squats, with an empty bar
10 Wall Balls
10 Pull-Ups
10 Push-Ups

Workout

AMRAP in 25 min:

80 Wall Ball, 20#/14#
400m Run
20 Power Snatches, 95#/65#
10 Overhead Squats, 95#/65#
5 Ring Muscle-Ups

Workout Tip

Wall Balls: each round should be completed in 5 rounds or less.

Run: should not take more than 2 minutes to complete.

Barbell: each section with the barbell should be completed in 3 sets or less.

Ring Muscle-Up: should be completed in 2 sets 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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Monday 11.04.19

Warm-Up

A) 1 round:

200m Run
40 Double-Unders
200m Run
20 Double-Unders

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Snatch, below the knees
5 Overhead Squats

Strength

Snatch Work

EMOMx12 minutes:
1 Squat Snatches
@ RPE 8

Strength Tip

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 designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

“EMOMDAY”

Every 3 minutes x 5 rounds:

5 Back Squats
10 Toes-to-Bar
15 Hand Release Push-Ups
30 Double-Unders

RX+:225#/155#
RX: 185#/125#
AX: 135#/95#

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.

Back Squat, Toes-to-Bar, Hand Release Push-Up: all repetitions should be unbroken.

Double-Unders: should not take you more than 1 minute to complete.

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Monday 11.04.19

Warm-Up

A) 1 round:

200m Run
40 Double-Unders
200m Run
20 Double-Unders

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Snatch, below the knees
5 Overhead Squats

Strength

Snatch Work

EMOMx12 minutes:
1 Squat Snatches
@ RPE 8

Strength Tip

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 designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

“EMOMDAY”

Every 3 minutes x 5 rounds:

5 Back Squats
10 Toes-to-Bar
15 Hand Release Push-Ups
30 Double-Unders

RX+:225#/155#
RX: 185#/125#
AX: 135#/95#

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.

Back Squat, Toes-to-Bar, Hand Release Push-Up: all repetitions should be unbroken.

Double-Unders: should not take you more than 1 minute to complete.

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Thursday 10.31.19

Warm-Up

A) 2 rounds:

200m Run
20 Sit-Ups
10 Calorie Bike
10 Dumbbell Snatches, 35#/25#

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Snatch, below the knees
5 Overhead Squats

Strength

Snatch Work

EMOMx6 minutes:

2 Hang Snatch, below the Knee
@ RPE 7
– 3 Minute Rest

EMOMx6 minutes:

1 Squat Snatches
@ RPE 8

Strength Tip

Note: athletes will perform 2 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

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 designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

10-8-6-4 For Time:

Power Snatches, 95#/65#

20-16-12-8:

GHD Sit-Ups

200m-200m-200m-200m

Run

Workout Tip

Power Snatches: each round should be completed in 3 sets or less. Scale load as needed.

GHD Sit-Ups: you may scale to knee raises if needed or toes to bar.

Run: after each round of power snatches and GHD sit-ups complete a 200m run.

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Saturday 10.26.19

Warm-Up

A) 2 Rounds:

15 Calorie Row
15 Wall Balls
15 Sit-Ups

B) 9-6-3:

Overhead Squats, with an empty bar
Ball Slam
Box Jump, 24”/20”

Strength

Snatch Work

EMOMx4 rounds:

2 Hang Snatch, Above the Knee
@ RPE 7

– 3 Minutes Rest

EMOMx4 rounds:

2 Hang Snatch, Below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3 rounds:

2 Squat Snatches
@ RPE 7

Strength Tip

Perform 2 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

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 designated position, drive aggressively with the legs and lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

For Time:

15 Power Cleans, 135#/95#
15 Handstand Push-Ups
400m Run
10 Power Cleans, 185#/125#
10 Handstand Push-Ups
400m Run
5 Power Cleans, 225#/155#
5 Handstand Push-Ups
400m Run

Workout Tip

Power Cleans: each round the weight for the power cleans should go up. If the jumps are too heavy, scale load as needed to complete the first round in 4 minutes or less, the second round in 3 minutes or less, and the last round in 2 minutes or less.

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Thursday 10.31.19

Warm-Up

A) 2 rounds:

200m Run
20 Sit-Ups
10 Calorie Bike
10 Dumbbell Snatches, 35#/25#

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Snatch, below the knees
5 Overhead Squats

Strength

Snatch Work

EMOMx6 minutes:

2 Hang Snatch, below the Knee
@ RPE 7
– 3 Minute Rest

EMOMx6 minutes:

1 Squat Snatches
@ RPE 8

Strength Tip

Note: athletes will perform 2 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

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 designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

10-8-6-4 For Time:

Power Snatches, 95#/65#

20-16-12-8:

GHD Sit-Ups

200m-200m-200m-200m

Run

Workout Tip

Power Snatches: each round should be completed in 3 sets or less. Scale load as needed.

GHD Sit-Ups: you may scale to knee raises if needed or toes to bar.

Run: after each round of power snatches and GHD sit-ups complete a 200m run.

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Saturday 10.26.19

Warm-Up

A) 2 Rounds:

15 Calorie Row
15 Wall Balls
15 Sit-Ups

B) 9-6-3:

Overhead Squats, with an empty bar
Ball Slam
Box Jump, 24”/20”

Strength

Snatch Work

EMOMx4 rounds:

2 Hang Snatch, Above the Knee
@ RPE 7

– 3 Minutes Rest

EMOMx4 rounds:

2 Hang Snatch, Below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3 rounds:

2 Squat Snatches
@ RPE 7

Strength Tip

Perform 2 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

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 designated position, drive aggressively with the legs and lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

For Time:

15 Power Cleans, 135#/95#
15 Handstand Push-Ups
400m Run
10 Power Cleans, 185#/125#
10 Handstand Push-Ups
400m Run
5 Power Cleans, 225#/155#
5 Handstand Push-Ups
400m Run

Workout Tip

Power Cleans: each round the weight for the power cleans should go up. If the jumps are too heavy, scale load as needed to complete the first round in 4 minutes or less, the second round in 3 minutes or less, and the last round in 2 minutes or less.

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Saturday 10.19.19

Warm-Up

A)

200m Row
200m Run
20 Walking Lunges
100m Row
100m Run
20 Walking Lunges

B) 60-30-15:

Single-Unders

15-12-9:

Jumping Squats

Strength

Barbell Lunges

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

Strength Tip

10 reps each leg. 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.

Workout

EMOMx12

Minute 1:
6 Unbroken Pause Overhead Squats off a rack*

Minute 2:
45 Double-Unders

Workout Tip

Overhead Squat: if you have trouble reaching the depth or holding the position, scale to front squats.

Double-Unders: you should be able to complete each round in 40 seconds or less.

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Saturday 10.19.19

Warm-Up

A)

200m Row
200m Run
20 Walking Lunges
100m Row
100m Run
20 Walking Lunges

B) 60-30-15:

Single-Unders

15-12-9:

Jumping Squats

Strength

Barbell Lunges

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

Strength Tip

10 reps each leg. 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.

Workout

EMOMx12

Minute 1:
6 Unbroken Pause Overhead Squats off a rack*

Minute 2:
45 Double-Unders

Workout Tip

Overhead Squat: if you have trouble reaching the depth or holding the position, scale to front squats.

Double-Unders: you should be able to complete each round in 40 seconds or less.

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