Trifecta Trifecta

Posts Tagged ‘Power Clean’

Sunday 10.20.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Walking Lunge
10 Kettlebell swings
200m Run

B) 3 Rounds:

12 Calorie Row
6 Strict Pull-Ups
3 Burpees

Workout

800m Run

3 Rounds:

10 Toes-to-Bar
10 Ring Dips

Then,
400m Run

3 Rounds:

15 Calorie Row
15 Power Cleans 95#/65#

Then,
200m Run

3 Rounds:

20 Wall Balls 20#/14#
20 Kettlebell Swings 53#/35#

Workout Tip

Each set of movements should take you 1-2 sets to complete. Scale repetitions or load as needed.

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Saturday 10.12.19

Warm-Up

A) 1 Round:

1:00 Row at RPE 6
2 rounds with PVC:
8 Overhead Squats
8 Overhead Lunges
1:00 Row at RPE 6

B) 3 rounds:

6 Overhead Squat, with an empty bar
3 Snatch Balances, with an empty bar
6 Strict Pull-Ups

Strength

Snatch Work

EMOMx3
3 Hang Snatch, Above the Knee
@ RPE 7

3 Minute Rest

EMOMx3
3 Hang Snatch, Below The Knees
@ RPE 7

3 Minute Rest

EMOMx3
3 Squat Snatches
@ RPE 7

Strength Tip

Note: athletes will perform 3 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

9-6-3 For Time:

Power Snatch 135#/95#
Burpees Over The Bar

18-12-6 :
Power Clean 135#/95#
Burpees Over The Bar

Workout Tip

Power Snatch: this should be a challenging load that you can complete in quick singles.

Power Clean: the same load as the power snatch, should be completed in quick singles or touch and go reps.

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Saturday 10.12.19

Warm-Up

A) 1 Round:

1:00 Row at RPE 6
2 rounds with PVC:
8 Overhead Squats
8 Overhead Lunges
1:00 Row at RPE 6

B) 3 rounds:

6 Overhead Squat, with an empty bar
3 Snatch Balances, with an empty bar
6 Strict Pull-Ups

Strength

Snatch Work

EMOMx3
3 Hang Snatch, Above the Knee
@ RPE 7

3 Minute Rest

EMOMx3
3 Hang Snatch, Below The Knees
@ RPE 7

3 Minute Rest

EMOMx3
3 Squat Snatches
@ RPE 7

Strength Tip

Note: athletes will perform 3 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

9-6-3 For Time:

Power Snatch 135#/95#
Burpees Over The Bar

18-12-6 :
Power Clean 135#/95#
Burpees Over The Bar

Workout Tip

Power Snatch: this should be a challenging load that you can complete in quick singles.

Power Clean: the same load as the power snatch, should be completed in quick singles or touch and go reps.

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Monday 09.23.19

Warm-Up

A) 2 Rounds:

400m Run
– Rest 2 minutes

B) 3 Rounds:

5 Hang Power Cleans, above the knees
5 Hang Power Cleans, below the knees

Strength

Power Clean, From Ground:

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

Then, 2 reps x 4 sets 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

EMOMDAY

Every 2 Minutes for 4 rounds:

A.
400m Run

B. 2 Rounds:

5 Hang Power Snatches, 95#/65#
5 Hang Power Cleans, 95#/65#
5 Thrusters, 95#/65#

AX: 75#/65#
RX: As is
RX+: 115#/75#

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.

Each 2-minute section should have some rest set in. If 400M is a challenging distance to run under 2 minutes, scale to 200M Run. The load of the barbell should be moderate to light. Each section of 5s should be unbroken. Each round should take 45 seconds or less. Scale load as needed.

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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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Monday 09.23.19

Warm-Up

A) 2 Rounds:

400m Run
– Rest 2 minutes

B) 3 Rounds:

5 Hang Power Cleans, above the knees
5 Hang Power Cleans, below the knees

Strength

Power Clean, From Ground:

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

Then, 2 reps x 4 sets 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

EMOMDAY

Every 2 Minutes for 4 rounds:

A.
400m Run

B. 2 Rounds:

5 Hang Power Snatches, 95#/65#
5 Hang Power Cleans, 95#/65#
5 Thrusters, 95#/65#

AX: 75#/65#
RX: As is
RX+: 115#/75#

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.

Each 2-minute section should have some rest set in. If 400M is a challenging distance to run under 2 minutes, scale to 200M Run. The load of the barbell should be moderate to light. Each section of 5s should be unbroken. Each round should take 45 seconds or less. Scale load as needed.

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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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Monday 09.16.19

Warm-Up

A) 1 Round:

200m Row
20 Lunges
200m Row
20 Ball Slams
200m Row
20 Lunges

B) 2 Rounds:

15 Wall Balls
10 Dumbbell Snatches
5 Burpees

Strength

Back Squat

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

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 8 for 2 sets of 2 repetitions with every weight jump. Start with the bar on your back. 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. 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

“EMOMDAY”

Every 3 minutes for 4 rounds:

10 Touch N Go Power Snatch 75#/55#
15 Calorie Row
20 Air Squats

AX: Power Clean. 75#/55#
RX: As is.
RX+: 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.

Power Snatch: should be completed in 2 sets or less. Weight should be light.

Row: this station should not take more than 1 minute to complete, scale as needed.

Air Squats: try and complete in unbroken sets. This station should not take you more than 60 seconds to complete.

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Sunday 09.15.19

Warm-Up

A) 2 Rounds:

200m Row
200m Run
10 Air Squats
10 Push-Ups

B) 2 Rounds:

5 Hang Power Cleans
5 Push Press
5 Front Squats

Workout

0:00-5:00
800m Run

5:00-10:00
AMRAP:
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder-to-Overhead, 115#/75#

10:00-15:00
800m Row

15:00-20:00
800m Run

20:00-25:00
AMRAP
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder to Overhead, 115#/75#

25:00-30:00
800m Row

RX+ – 135#/95#
RX – As is.
AX – 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.

Running: this station should not take more than 4 minutes to complete. Scale to 600M

Rowing: this station should not take more than 4 minutes to complete. Scale to 600M

AMRAP: wall balls should be complete in unbroken sets, and power clean should be moderate to light weight, scale as needed. The same weight for power clean should be used for the shoulder to overhead movement.

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Monday 09.16.19

Warm-Up

A) 1 Round:

200m Row
20 Lunges
200m Row
20 Ball Slams
200m Row
20 Lunges

B) 2 Rounds:

15 Wall Balls
10 Dumbbell Snatches
5 Burpees

Strength

Back Squat

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

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 8 for 2 sets of 2 repetitions with every weight jump. Start with the bar on your back. 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. 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

“EMOMDAY”

Every 3 minutes for 4 rounds:

10 Touch N Go Power Snatch 75#/55#
15 Calorie Row
20 Air Squats

AX: Power Clean. 75#/55#
RX: As is.
RX+: 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.

Power Snatch: should be completed in 2 sets or less. Weight should be light.

Row: this station should not take more than 1 minute to complete, scale as needed.

Air Squats: try and complete in unbroken sets. This station should not take you more than 60 seconds to complete.

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Sunday 09.15.19

Warm-Up

A) 2 Rounds:

200m Row
200m Run
10 Air Squats
10 Push-Ups

B) 2 Rounds:

5 Hang Power Cleans
5 Push Press
5 Front Squats

Workout

0:00-5:00
800m Run

5:00-10:00
AMRAP:
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder-to-Overhead, 115#/75#

10:00-15:00
800m Row

15:00-20:00
800m Run

20:00-25:00
AMRAP
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder to Overhead, 115#/75#

25:00-30:00
800m Row

RX+ – 135#/95#
RX – As is.
AX – 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.

Running: this station should not take more than 4 minutes to complete. Scale to 600M

Rowing: this station should not take more than 4 minutes to complete. Scale to 600M

AMRAP: wall balls should be complete in unbroken sets, and power clean should be moderate to light weight, scale as needed. The same weight for power clean should be used for the shoulder to overhead movement.

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Wednesday 09.11.19

Warm-Up

A) 3 Rounds:

15m High Knees
15m Broad Jump
15m Butt Kickers
15 Russian Swings

B) 500m Row

Then, 2 rounds:

5 Hang Power Cleans, above the knee
5 Hang Power Cleans, below the knee.

Strength

Power Clean, From Ground

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @RPE 8
2 reps @ 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

21-15-9 For Time:

Thrusters, 75#/55#
Burpees Over the Bar

9-15-21:

Calorie Row

AX: 45#/35#
RX: As is
RX+: 115#/75#

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.

Thrusters: you should choose a load that you can complete each round in 2 minutes or less.
Row: each round of rowing should be increasing each round.

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