Trifecta Trifecta

Posts Tagged ‘Overhead 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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Tuesday 08.06.19

Warm-Up

A) Every Minute on the Minute x 8 minutes:

Odd:
10 Push Press with an empty bar + 10 Air Squats
Even:
10 Step-Ups on a Box + 10 Ring Rows

B) 2 Rounds:

150m Row
– Rest 60 Seconds
10 Overhead Squats with a PVC pipe
10 Knee Raises
– Rest 60 Seconds

Strength

Bench Press

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 1 set of 8 repetitions with every weight jump. Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

For Time:

15-12-9-6-3
Shoulder-to-Overhead 135##/95#
Burpee Box Overs 24#/20#

2-2-2-2-2
Rope Climbs

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.
Shoulder-to-Overhead: you may push press, push jerk, power jerk, or even split jerk for this station. Choose a weight that you can do for multiple repetitions.

Burpee Box Jump: each round will have the same repetitions as the shoulder to overhead station

Rope Climb: this station should not take you more than 1 minute to complete each round. If rope climbs are challenging for you, scale to one repetition. If further scaling is needed, scale to 3-6 pull-ups.

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Tuesday 08.06.19

Warm-Up

A) Every Minute on the Minute x 8 minutes:

Odd:
10 Push Press with an empty bar + 10 Air Squats
Even:
10 Step-Ups on a Box + 10 Ring Rows

B) 2 Rounds:

150m Row
– Rest 60 Seconds
10 Overhead Squats with a PVC pipe
10 Knee Raises
– Rest 60 Seconds

Strength

Bench Press

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 1 set of 8 repetitions with every weight jump. Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

For Time:

15-12-9-6-3
Shoulder-to-Overhead 135##/95#
Burpee Box Overs 24#/20#

2-2-2-2-2
Rope Climbs

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.
Shoulder-to-Overhead: you may push press, push jerk, power jerk, or even split jerk for this station. Choose a weight that you can do for multiple repetitions.

Burpee Box Jump: each round will have the same repetitions as the shoulder to overhead station

Rope Climb: this station should not take you more than 1 minute to complete each round. If rope climbs are challenging for you, scale to one repetition. If further scaling is needed, scale to 3-6 pull-ups.

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Monday 08.05.19

Warm-Up

A) Every Minute on the Minute x 8 min:

Odd Minutes:
10 Push Press with an empty bar + 10 Air Squats

Even Minutes:
10 Step-Ups on a Box + 10 Ring Rows

B) 2 Rounds:

150m Row
– Rest 60 Seconds
10 Overhead Squats with a PVC pipe + 10 Knee Raises
– Rest 60 Seconds

Strength

Tempo Overhead Squat
8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 1 set 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.

In this set, we use 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

“EMOMDAY”

Every Minute on the Minute x 15min, alternating between A, B, and C:

5 Squat Clean Thrusters*, 95#/65#
10 Toes-to-Bar + 10 Hand Release Push-Ups
150m Sprint on a Rower

AX: 75#/55#. 8/8. 100M Sprint

RX: As is

RX+: 135#/95#. As is. 200M Sprint

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.

A. Squat Clean Thruster: Perform a squat clean into a thruster, repeat at a light to moderate weight for 5 repetitions. If you are not receiving 15 seconds of rest or more, scale repetitions to 3.

B. Both the toes to bar and the push ups should be completed in the same 60 seconds window. If you are not receiving 15 seconds of rest or more, scale repetitions to 8/8.

C. This station should not take you more than 45 seconds to compete, scale to 100M if needed.

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Thursday 08.01.19

Warm-Up

A) 20-15-10
Russian Swings

10-10-10
Kettlebell WIndmill

5-5-5
Medicine Ball Clean

B) 3 Rounds:

5 Muscle Snatches
5 Overhead Squats
15 seconds L-Sit

Strength

1 Power Snatch + 1 Squat Snatch

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: 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.

Squat Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Stand all the way up until hips and knees are extended.

Workout

Every 4 min x 4 rounds:

Shuttle Run (Look in Workout Tips)
15 Kettlebell Swings, 53#/35#
12 Bar Dips
9 Hang Power Cleans, 115#/75#

RX+: 70#/53#. Ring Dips. 135#/95#
RX: As is
AX:35#/26#. Push-Ups.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.

Shuttle Run: run 5m then run back 5m, then you will immediately run 10m then run 10m back, then sprint 15m.

Kettlebell Swings: you should be able to complete all 15 repetitions in 1 unbroken set.

Dips: you should choose a variation that you can complete in 2 sets or less.

Hang Power Cleans: you should be able to complete all repetitions in 2 sets or less.

Every 4-minute interval should have rest in each interval.

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Monday 08.05.19

Warm-Up

A) Every Minute on the Minute x 8 min:

Odd Minutes:
10 Push Press with an empty bar + 10 Air Squats

Even Minutes:
10 Step-Ups on a Box + 10 Ring Rows

B) 2 Rounds:

150m Row
– Rest 60 Seconds
10 Overhead Squats with a PVC pipe + 10 Knee Raises
– Rest 60 Seconds

Strength

Tempo Overhead Squat
8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 1 set 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.

In this set, we use 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

“EMOMDAY”

Every Minute on the Minute x 15min, alternating between A, B, and C:

5 Squat Clean Thrusters*, 95#/65#
10 Toes-to-Bar + 10 Hand Release Push-Ups
150m Sprint on a Rower

AX: 75#/55#. 8/8. 100M Sprint

RX: As is

RX+: 135#/95#. As is. 200M Sprint

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.

A. Squat Clean Thruster: Perform a squat clean into a thruster, repeat at a light to moderate weight for 5 repetitions. If you are not receiving 15 seconds of rest or more, scale repetitions to 3.

B. Both the toes to bar and the push ups should be completed in the same 60 seconds window. If you are not receiving 15 seconds of rest or more, scale repetitions to 8/8.

C. This station should not take you more than 45 seconds to compete, scale to 100M if needed.

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Thursday 08.01.19

Warm-Up

A) 20-15-10
Russian Swings

10-10-10
Kettlebell WIndmill

5-5-5
Medicine Ball Clean

B) 3 Rounds:

5 Muscle Snatches
5 Overhead Squats
15 seconds L-Sit

Strength

1 Power Snatch + 1 Squat Snatch

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: 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.

Squat Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Stand all the way up until hips and knees are extended.

Workout

Every 4 min x 4 rounds:

Shuttle Run (Look in Workout Tips)
15 Kettlebell Swings, 53#/35#
12 Bar Dips
9 Hang Power Cleans, 115#/75#

RX+: 70#/53#. Ring Dips. 135#/95#
RX: As is
AX:35#/26#. Push-Ups.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.

Shuttle Run: run 5m then run back 5m, then you will immediately run 10m then run 10m back, then sprint 15m.

Kettlebell Swings: you should be able to complete all 15 repetitions in 1 unbroken set.

Dips: you should choose a variation that you can complete in 2 sets or less.

Hang Power Cleans: you should be able to complete all repetitions in 2 sets or less.

Every 4-minute interval should have rest in each interval.

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Saturday 07.27.19

Warm-Up

A) 1 Round:

20 Calorie Row
20 Kettlebell Swings,
15 Calorie Row
15 Kettlebell Swings
10 Calorie Row
10 Kettlebell Swings

B) 3 Rounds:

Start with an empty bar
4 Muscle Snatches
3 Power Snatches
2 Overhead Squats
1 Snatches
Add weight and repeat

Strength

1 Power Snatch + 1 Squat Snatch

1 set @ RPE 6
1 set @ RPE 7
3 set @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: 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.

Squat Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Stand all the way up until hips and knees are extended.

In this set, we use 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

2 Rounds For Time:

25 Calorie Row
50 Wall Balls, 20#/14#
100m Farmers walk

Workout Tip

Wall Balls: choose a weight that you can complete in sets of 10 repetitions every time you grab the ball.

Farmers Walk: choose the heaviest weight possible that you can carry in 100m without dropping more than 4 times!

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Saturday 07.27.19

Warm-Up

A) 1 Round:

20 Calorie Row
20 Kettlebell Swings,
15 Calorie Row
15 Kettlebell Swings
10 Calorie Row
10 Kettlebell Swings

B) 3 Rounds:

Start with an empty bar
4 Muscle Snatches
3 Power Snatches
2 Overhead Squats
1 Snatches
Add weight and repeat

Strength

1 Power Snatch + 1 Squat Snatch

1 set @ RPE 6
1 set @ RPE 7
3 set @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: 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.

Squat Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Stand all the way up until hips and knees are extended.

In this set, we use 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

2 Rounds For Time:

25 Calorie Row
50 Wall Balls, 20#/14#
100m Farmers walk

Workout Tip

Wall Balls: choose a weight that you can complete in sets of 10 repetitions every time you grab the ball.

Farmers Walk: choose the heaviest weight possible that you can carry in 100m without dropping more than 4 times!

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Tuesday 07.16.19

Warm-Up

A) 2 Rounds:

100m Run
10 Dumbbell Snatch
10 Dumbbell Step-Ups
100m Row

B) 2 Rounds with an empty a bar:

5 Muscle Snatches
5 Overhead Squats
20 Double-Unders

Strength

1 Power Snatch + 1 Overhead Snatch

1 set @RPE 6
1 set @RPE 7
2 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Powe Snatch: 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 perform 1 overhead squat.

In this set, we use 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

5 Rounds, 2 min on/ 1 min off:

2 Dumbbell Power Cleans, 50#/35#
2 Dumbbell Thrusters, 50#/35#
20 Double-Unders

AX: 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.

Dumbbell Power Cleans: you should be able to complete all dumbbell work in an unbroken set each round. Scale load as needed.

Double-Unders: you should be able to complete aal double-unders in 30 seconds or less each round.

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Tuesday 07.16.19

Warm-Up

A) 2 Rounds:

100m Run
10 Dumbbell Snatch
10 Dumbbell Step-Ups
100m Row

B) 2 Rounds with an empty a bar:

5 Muscle Snatches
5 Overhead Squats
20 Double-Unders

Strength

1 Power Snatch + 1 Overhead Snatch

1 set @RPE 6
1 set @RPE 7
2 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Powe Snatch: 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 perform 1 overhead squat.

In this set, we use 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

5 Rounds, 2 min on/ 1 min off:

2 Dumbbell Power Cleans, 50#/35#
2 Dumbbell Thrusters, 50#/35#
20 Double-Unders

AX: 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.

Dumbbell Power Cleans: you should be able to complete all dumbbell work in an unbroken set each round. Scale load as needed.

Double-Unders: you should be able to complete aal double-unders in 30 seconds or less each round.

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