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Posts Tagged ‘power-clean-and-jerk’

Monday 08.12.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Walking Lunge
200m Run

B) 3 Rounds:

12 Wall Balls, 14#/10#
6 Strict Pull-Ups
3 Burpees

Strength

Hang Power Clean, above knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 1 set at 90% 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 90% of that weight and complete an additional set of 3 repetitions.

Deadlift the bar, 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 above the knee 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

“EMOMDAY”

Every 2 Minutes for 5 Rounds:

1 Squat Snatch, 135#/95#
200m Run
3 Power Clean and Jerks, 135#/95#

Workout Tip

Snatch: this should be a moderate to heavy weight, scale as needed.

Run: you should be able to complete the 200m run in 1 minute or less

Power Clean and Jerk: same weight as your squat snatch, should be moderate to light.

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Monday 08.12.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Walking Lunge
200m Run

B) 3 Rounds:

12 Wall Balls, 14#/10#
6 Strict Pull-Ups
3 Burpees

Strength

Hang Power Clean, above knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 1 set at 90% 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 90% of that weight and complete an additional set of 3 repetitions.

Deadlift the bar, 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 above the knee 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

“EMOMDAY”

Every 2 Minutes for 5 Rounds:

1 Squat Snatch, 135#/95#
200m Run
3 Power Clean and Jerks, 135#/95#

Workout Tip

Snatch: this should be a moderate to heavy weight, scale as needed.

Run: you should be able to complete the 200m run in 1 minute or less

Power Clean and Jerk: same weight as your squat snatch, should be moderate to light.

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Sunday 01.13.19

Warm-Up

A) 2 Rounds:

200m Row
10 Box Jumps
5 Push-Ups

B) 2 Rounds with an empty bar:

5 Hang Power Clean
5 Strict Press
10 Front Rack Lunges, with an empty barbell

Workout

10 min AMRAP:

1 mile Run

As many rounds as possible of:

5 Deadlifts, 225#/155#
10 Hand Release Push-Ups

– Rest 2 minutes

8 min AMRAP:

800m Run

As many rounds as possible of:

5 Power Clean and Jerks, 135#/95#
10 Front Rack Lunges, 135#/95#

– Rest 2 minutes

6 min AMRAP:

400m Run

As many rounds as possible of:

5 Power Snatches 75#/55#
10 Pull-Ups

Workout Tip

Run: you should not take more than 8 minutes on the mile run, 4 minutes for the 800M run and 2 minutes for the 400M run.

Barbell Loads: you should choose a weight that you can complete in unbroken sets.

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Sunday 01.13.19

Warm-Up

A) 2 Rounds:

200m Row
10 Box Jumps
5 Push-Ups

B) 2 Rounds with an empty bar:

5 Hang Power Clean
5 Strict Press
10 Front Rack Lunges, with an empty barbell

Workout

10 min AMRAP:

1 mile Run

As many rounds as possible of:

5 Deadlifts, 225#/155#
10 Hand Release Push-Ups

– Rest 2 minutes

8 min AMRAP:

800m Run

As many rounds as possible of:

5 Power Clean and Jerks, 135#/95#
10 Front Rack Lunges, 135#/95#

– Rest 2 minutes

6 min AMRAP:

400m Run

As many rounds as possible of:

5 Power Snatches 75#/55#
10 Pull-Ups

Workout Tip

Run: you should not take more than 8 minutes on the mile run, 4 minutes for the 800M run and 2 minutes for the 400M run.

Barbell Loads: you should choose a weight that you can complete in unbroken sets.

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Monday 07.02.18

Warm-Up

500m Row

Then, 2 rounds:

10 Side Lunges, Left
10 Side Lunges, Right
10 Walking Lunges, with a 25lb plate
10 Overhead Squats, with a PVC pipe

3 Rounds with an empty bar:

3 Muscle Snatches, above the knee
3 Overhead Squats
3 Snatch Balances

*Perform with an empty bar

Strength

3×3 Hang Snatch, Above the Knee

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

Hang Snatch above the knee: above knee = directly above kneecaps. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back.

Workout

2 Rounds for time:

50 Wall Balls 20#/14# to 10′
25 Power Clean and Jerks, RX: 115#/75#, AX: 75#/65#

Workout Tip

Wall Ball: athletes should be able to complete the round of 50 in 4 minutes or less. Scale load accordingly.

Power Clean and Jerks: athletes should be able to complete each round in no more than 4 minutes. Scale load accordingly. Athletes that are not yet proficient with the barbell movements may substitute dumbbell hang power clean and push press.

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Monday 07.02.18

Warm-Up

500m Row

Then, 2 rounds:

10 Side Lunges, Left
10 Side Lunges, Right
10 Walking Lunges, with a 25lb plate
10 Overhead Squats, with a PVC pipe

3 Rounds with an empty bar:

3 Muscle Snatches, above the knee
3 Overhead Squats
3 Snatch Balances

*Perform with an empty bar

Strength

3×3 Hang Snatch, Above the Knee

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

Hang Snatch above the knee: above knee = directly above kneecaps. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back.

Workout

2 Rounds for time:

50 Wall Balls 20#/14# to 10′
25 Power Clean and Jerks, RX: 115#/75#, AX: 75#/65#

Workout Tip

Wall Ball: athletes should be able to complete the round of 50 in 4 minutes or less. Scale load accordingly.

Power Clean and Jerks: athletes should be able to complete each round in no more than 4 minutes. Scale load accordingly. Athletes that are not yet proficient with the barbell movements may substitute dumbbell hang power clean and push press.

Continue ReadingNo Comments