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Posts Tagged ‘Power Clean’

Saturday 03.23.19

Warm-Up

A) 4 min EMOM (every minute on the minute):

8 Wall Balls, 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

Heavy 3
Then 2×3 at 90% of heaviest 3 rep.

Objective: build to a heavy three rep squat snatch. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your 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 your weight is in the middle of the foot, and the back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position.

Workout

3 Rounds For Time:

200m Run
10 Power Cleans
10 Handstand Push-Ups

AX: 95#/55#. 10 Shoulder to Overhead
RX: 115#/85#
RX+: 135#/95#. 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.

Power Cleans: you should choose a weight that you can perform in quick singles. This station should not take you more than 90 seconds to complete. Scale load as needed

Handstand Push-Ups: can be modified to strict handstand push-ups or to shoulder to overhead with the barbell that you power cleaned!

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Saturday 03.23.19

Warm-Up

A) 4 min EMOM (every minute on the minute):

8 Wall Balls, 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

Heavy 3
Then 2×3 at 90% of heaviest 3 rep.

Objective: build to a heavy three rep squat snatch. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your 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 your weight is in the middle of the foot, and the back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position.

Workout

3 Rounds For Time:

200m Run
10 Power Cleans
10 Handstand Push-Ups

AX: 95#/55#. 10 Shoulder to Overhead
RX: 115#/85#
RX+: 135#/95#. 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.

Power Cleans: you should choose a weight that you can perform in quick singles. This station should not take you more than 90 seconds to complete. Scale load as needed

Handstand Push-Ups: can be modified to strict handstand push-ups or to shoulder to overhead with the barbell that you power cleaned!

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Tuesday 03.19.19

Warm-Up

A) 12-9-6:

Kettlebell Windmill, with a light kettlebell
Burpees

B) 2 Rounds of:

200m Run
10 Power Clean,s below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups

– Rest 30 Seconds

Strength

Squat Clean

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and back is straight with shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity:

A. 4 min time cap:

800m Run for Time

B. 4 min time cap:

40 Burpee Box Overs 24”/20#\”

C. 4 min time cap:

20 Clean and Jerks

AX: 95#/55#
RX: 115#/85#
RX+: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.

Each Station should be completed with some rest in between stations. Scale repetitions, distance, or load, to make this happen.

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Tuesday 03.19.19

Warm-Up

A) 12-9-6:

Kettlebell Windmill, with a light kettlebell
Burpees

B) 2 Rounds of:

200m Run
10 Power Clean,s below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups

– Rest 30 Seconds

Strength

Squat Clean

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and back is straight with shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity:

A. 4 min time cap:

800m Run for Time

B. 4 min time cap:

40 Burpee Box Overs 24”/20#”

C. 4 min time cap:

20 Clean and Jerks

AX: 95#/55#
RX: 115#/85#
RX+: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.

Each Station should be completed with some rest in between stations. Scale repetitions, distance, or load, to make this happen.

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Tuesday 02.26.19

Warm-Up

A) 3 Rounds:

60 Single-Unders
12 Air Squats
40 Single-Unders
8 Air Squats
20 Double-Unders
4 Air Squats

B) 3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Power Cleans
4 Front Squats

Strength

Unbroken Power Cleans

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets. Last week of touch and go Olympic movements.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

21-15-9 For Time:

Row Calories
Wall Ball, 20#/14# to 10’/9′

63-45-27:

Double-Unders

Workout Tip

For each movement: the first round should not take you more than 2 minutes to complete, the second round more than 90 seconds to complete, and the last round more than 1 minute to complete. Meaning the first round should not take you more than 6 minutes to complete, the second round more than 4 min 30 seconds to complete and the last round more than 3 minutes to complete.

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Tuesday 02.26.19

Warm-Up

A) 3 Rounds:

60 Single-Unders
12 Air Squats
40 Single-Unders
8 Air Squats
20 Double-Unders
4 Air Squats

B) 3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Power Cleans
4 Front Squats

Strength

Unbroken Power Cleans

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets. Last week of touch and go Olympic movements.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

21-15-9 For Time:

Row Calories
Wall Ball, 20#/14# to 10’/9′

63-45-27:

Double-Unders

Workout Tip

For each movement: the first round should not take you more than 2 minutes to complete, the second round more than 90 seconds to complete, and the last round more than 1 minute to complete. Meaning the first round should not take you more than 6 minutes to complete, the second round more than 4 min 30 seconds to complete and the last round more than 3 minutes to complete.

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Monday 02.18.19

Warm-Up

A)
45 seconds Row
25 seconds Rest
45 seconds Kettlebell Swings
15 seconds Rest
45 seconds Plank Hold

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 Seconds
10 Push-Ups
Rest 30 Seconds

Strength

Unbroken Power Cleans

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

“EMOMDAY”

Capacity

2 Rounds of:

EMOM x 3:

15/12 Calorie Row
Rest 1 Minute

EMOM x 3:

5 Deadlift
10 Hand Release Push-Ups
1 Minute Rest

RX+ – 225#/155#
RX- 165#/115#
AX – 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.

Row: complete each round with 15 seconds of rest or more. Scale repetitions as needed!

Deadlifts: you should choose a weight on the deadlifts that you can complete in unbroken sets.

Push Ups: choose a rep range that you can complete in 2 sets or less.

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Monday 02.18.19

Warm-Up

A)
45 seconds Row
25 seconds Rest
45 seconds Kettlebell Swings
15 seconds Rest
45 seconds Plank Hold

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 Seconds
10 Push-Ups
Rest 30 Seconds

Strength

Unbroken Power Cleans

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

“EMOMDAY”

Capacity

2 Rounds of:

EMOM x 3:

15/12 Calorie Row
Rest 1 Minute

EMOM x 3:

5 Deadlift
10 Hand Release Push-Ups
1 Minute Rest

RX+ – 225#/155#
RX- 165#/115#
AX – 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.

Row: complete each round with 15 seconds of rest or more. Scale repetitions as needed!

Deadlifts: you should choose a weight on the deadlifts that you can complete in unbroken sets.

Push Ups: choose a rep range that you can complete in 2 sets or less.

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Thursday 02.14.19

Warm-Up

A)
20 Single-Unders
10 sec Rest
20 Air Squats
10 sec Rest
20 L Sit

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 seconds
10 calories Row
Rest 30 seconds

Strength

Power Cleans, unbroken
3 sets x 4 rest

Objective: build each set, starting with the bar, in reps of 4 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

Every 2 Minutes x 6:

RX+:
20 Double-Unders
15 Wall Balls, 20#/14#
10 GHD Sit-Ups

AX:
20 Singles
15 Wall Balls 14#/12#
10 Sit 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.

Wall Balls: should be completed in 1 set each round. Scale load as needed.

Double-Unders: you should complete the double unders in 60 seconds or less, scale as needed.

GHD Sit-Ups: You may scale to sit ups if time is running out.

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Thursday 02.14.19

Warm-Up

A)
20 Single-Unders
10 sec Rest
20 Air Squats
10 sec Rest
20 L Sit

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 seconds
10 calories Row
Rest 30 seconds

Strength

Power Cleans, unbroken
3 sets x 4 rest

Objective: build each set, starting with the bar, in reps of 4 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

Every 2 Minutes x 6:

RX+:
20 Double-Unders
15 Wall Balls, 20#/14#
10 GHD Sit-Ups

AX:
20 Singles
15 Wall Balls 14#/12#
10 Sit 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.

Wall Balls: should be completed in 1 set each round. Scale load as needed.

Double-Unders: you should complete the double unders in 60 seconds or less, scale as needed.

GHD Sit-Ups: You may scale to sit ups if time is running out.

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Saturday 02.09.19

Warm-Up

A) 12-9-6:

Windmill, with a light kettlebell
Wall Balls, 10#/8#

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

Power Cleans, Unbroken
2 sets x 4 reps

Objective: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

For Time:

40-40-40-40
Double-Unders

20-15-10-5
Bench Press

RX+:135#/95#
RX: 95#/65#
AX: 75#/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.

Bench Press: should be completed in 4 sets or less each round. Scale load as needed.

Double-Unders: you should complete the double-unders in 60 or less, scale as needed.

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Saturday 02.09.19

Warm-Up

A) 12-9-6:

Windmill, with a light kettlebell
Wall Balls, 10#/8#

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

Power Cleans, Unbroken
2 sets x 4 reps

Objective: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

For Time:

40-40-40-40
Double-Unders

20-15-10-5
Bench Press

RX+:135#/95#
RX: 95#/65#
AX: 75#/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.

Bench Press: should be completed in 4 sets or less each round. Scale load as needed.

Double-Unders: you should complete the double-unders in 60 or less, scale as needed.

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