Trifecta Trifecta

Posts Tagged ‘Pistol’

Wednesday 10.09.19

Warm-Up

A) 2 Rounds:

10 1-Arm Russian Swings L
10 Walking Lunges
10 1-Arm Russian Swings R
10 Burpees

B) 2 rounds:

12 Wall Balls, 20#/14#
12 Cal Bike
12 Wall Balls, 20#/14#
6 Cal Bike

Strength

Barbell Lunges

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

Strength Tip

Each set should build in load to the appropriate RPE for 2 sets.

Workout

10-20-30:
One-Legged Squats
Kettlebell Swings, 53#/35#

5-10-15:
Strict Pull-Ups

Workout Tip

One-Legged Squats: scale to box step-ups if needed.

Kettlebell Swings: you should be able to complete each round in 3 sets or less each round.

Strict Pull-Ups: you should be able to complete each round in 3 sets or less each round. Scale to 15 ring rows each round if needed.

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Wednesday 10.09.19

Warm-Up

A) 2 Rounds:

10 1-Arm Russian Swings L
10 Walking Lunges
10 1-Arm Russian Swings R
10 Burpees

B) 2 rounds:

12 Wall Balls, 20#/14#
12 Cal Bike
12 Wall Balls, 20#/14#
6 Cal Bike

Strength

Barbell Lunges

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

Strength Tip

Each set should build in load to the appropriate RPE for 2 sets.

Workout

10-20-30:
One-Legged Squats
Kettlebell Swings, 53#/35#

5-10-15:
Strict Pull-Ups

Workout Tip

One-Legged Squats: scale to box step-ups if needed.

Kettlebell Swings: you should be able to complete each round in 3 sets or less each round.

Strict Pull-Ups: you should be able to complete each round in 3 sets or less each round. Scale to 15 ring rows each round if needed.

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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 08.13.19

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 01.29.19

Warm-Up

A) 3 rounds of:

10m High Knee
10m Butt Kicker
10 Air Squats

B) 3 rounds of:

6 Back Squats, with an empty bar
6 Back Rack Lunges, with an empty bar
12 Cal Row

Strength

Back Squat

3 sets x 3 reps
3 sets x 1 rep

Strength Tip

Your goal is to build to a heavy single. You will build in reps of 3, using the last 3 weeks of data to help you gauge your jumps. After your heaviest set of 3. You have 3 single attempts.

Workout

4 Rounds for Time:

12 Pistols
12 Calorie Row
12 Toes-to-Bar
12 Calorie Bike

Workout Tip

Pistols: scale to walking lunges if pistols are challenging.
Toes to Bar: scale to knees-to-elbows or knee raises.

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Tuesday 01.29.19

Warm-Up

A) 3 rounds of:

10m High Knee
10m Butt Kicker
10 Air Squats

B) 3 rounds of:

6 Back Squats, with an empty bar
6 Back Rack Lunges, with an empty bar
12 Cal Row

Strength

Back Squat

3 sets x 3 reps
3 sets x 1 rep

Strength Tip

Your goal is to build to a heavy single. You will build in reps of 3, using the last 3 weeks of data to help you gauge your jumps. After your heaviest set of 3. You have 3 single attempts.

Workout

4 Rounds for Time:

12 Pistols
12 Calorie Row
12 Toes-to-Bar
12 Calorie Bike

Workout Tip

Pistols: scale to walking lunges if pistols are challenging.
Toes to Bar: scale to knees-to-elbows or knee raises.

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Thursday 11.29.18

Warm-Up

A) 4 Rounds:
20 seconds on/10 seconds off, alternating stations:

Seated Dumbbell Press, 25#/15#
American Kettlebell Swings, 35#/25#
Wall Climb

B) 1 Round:

12 Box Step-Ups, 24”/20”
4 Pull-Ups
8 Box Step-Ups, 24”/20”
4 Pull-Ups
4 Box Step-Ups, 24”/20”
4 Pull-Ups

Strength

Press

3 sets x 8 reps
4 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. Compare to 11/23).

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders.Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

Capacity:

4 Rounds For Time:

9 Handstand Push-Ups,
9 Bar Muscle-Ups
18 Pistols

AX: Dumbbell Press, 35#/25#
RX: as is
RX+: Strict Handstand Push-Ups

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.

Handstand Push-Ups: athletes should not take more than 60 seconds on this station. Scale to the appropriate level.

Bar Muscle-Ups: athletes should not spend more than 120 seconds on this station. Scale reps if needed, or scale to strict pull-ups.

Pistols: athletes that cannot perform pistols should perform one-legged squats to a low box.

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Thursday 11.29.18

Warm-Up

A) 4 Rounds:
20 seconds on/10 seconds off, alternating stations:

Seated Dumbbell Press, 25#/15#
American Kettlebell Swings, 35#/25#
Wall Climb

B) 1 Round:

12 Box Step-Ups, 24”/20”
4 Pull-Ups
8 Box Step-Ups, 24”/20”
4 Pull-Ups
4 Box Step-Ups, 24”/20”
4 Pull-Ups

Strength

Press

3 sets x 8 reps
4 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. Compare to 11/23).

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders.Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

Capacity:

4 Rounds For Time:

9 Handstand Push-Ups,
9 Bar Muscle-Ups
18 Pistols

AX: Dumbbell Press, 35#/25#
RX: as is
RX+: Strict Handstand Push-Ups

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.

Handstand Push-Ups: athletes should not take more than 60 seconds on this station. Scale to the appropriate level.

Bar Muscle-Ups: athletes should not spend more than 120 seconds on this station. Scale reps if needed, or scale to strict pull-ups.

Pistols: athletes that cannot perform pistols should perform one-legged squats to a low box.

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Saturday 10.27.18

Warm-Up

A) Every 3 Minutes for 4 rounds:

200m Run
15 Knees-to-Elbows
10 High Box Step Ups, 30”/24”
(5 each leg)

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
24 Double-Unders

Strength

Back Squat
5 sets x 3 reps
3 sets x 3 reps at 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

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

3 Rounds for Time:

20 Pistols
400m Run

Workout Tip

Pistols: scale to High step ups or lunges if unable to perform pistols.

Run: run should not take more than 2:30 minutes to complete each round. Scale distance as needed.

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Saturday 10.27.18

Warm-Up

A) Every 3 Minutes for 4 rounds:

200m Run
15 Knees-to-Elbows
10 High Box Step Ups, 30”/24”
(5 each leg)

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
24 Double-Unders

Strength

Back Squat
5 sets x 3 reps
3 sets x 3 reps at 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

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

3 Rounds for Time:

20 Pistols
400m Run

Workout Tip

Pistols: scale to High step ups or lunges if unable to perform pistols.

Run: run should not take more than 2:30 minutes to complete each round. Scale distance as needed.

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Tuesday 10.02.18

Warm-Up

A) 1 round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 30-20-10:

Double Unders

5-5-5:

Burpees

Strength

Back Squat

5 sets x 3 reps
1 set x 3 reps @ 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete one more set of 3 at 90% of heaviest 3 rep of the day.

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

5 Rounds for Total Reps:

1min Rope Climbs, 15′
1min Pistols, alternating legs
1min Rest

Workout Tip

Rope Climbs: if athletes do not have access to a rope climb, they may substitute station with strict pull-ups.

Pistols: if athletes are unable to perform pistols, scale to walking lunges or step ups on a high box.

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Tuesday 10.02.18

Warm-Up

A) 1 round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 30-20-10:

Double Unders

5-5-5:

Burpees

Strength

Back Squat

5 sets x 3 reps
1 set x 3 reps @ 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete one more set of 3 at 90% of heaviest 3 rep of the day.

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

5 Rounds for Total Reps:

1min Rope Climbs, 15′
1min Pistols, alternating legs
1min Rest

Workout Tip

Rope Climbs: if athletes do not have access to a rope climb, they may substitute station with strict pull-ups.

Pistols: if athletes are unable to perform pistols, scale to walking lunges or step ups on a high box.

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