Trifecta Trifecta

Posts Tagged ‘Power Clean’

Thursday 06.13.19

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kicker
200m Run

B) 3 Rounds:

6 Front Squats, with an empty bar
6 Strict Press
3 Hang Squat Cleans
3 Strict Pull-Ups

Strength

Clean

2 @ RPE 6
2 @ RPE 7×2 sets
2 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

Workout

Every 2 Minutes x 5 Rounds:

200m Run
2 Muscle-Ups
Max Power Clean

2 Minutes rest

RX: 135#/95#
AX: 95#/65#

Note: the goal is to keep a consistent intensity in ALL 5 Rounds. With the Muscle-Ups being unbroken.

Workout Tip

Run: you should not spend more than 1 minute on the 200M run, scale as needed.

Muscle-Up: you should complete this station in 30 seconds or less. Scale to one if needed or scale to 6 chest-to-bar pull-ups if possible.

Barbell: you should choose a weight that you can complete in touch and go fashion or quick singles.

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Thursday 06.13.19

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kicker
200m Run

B) 3 Rounds:

6 Front Squats, with an empty bar
6 Strict Press
3 Hang Squat Cleans
3 Strict Pull-Ups

Strength

Clean

2 @ RPE 6
2 @ RPE 7×2 sets
2 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

Workout

Every 2 Minutes x 5 Rounds:

200m Run
2 Muscle-Ups
Max Power Clean

2 Minutes rest

RX: 135#/95#
AX: 95#/65#

Note: the goal is to keep a consistent intensity in ALL 5 Rounds. With the Muscle-Ups being unbroken.

Workout Tip

Run: you should not spend more than 1 minute on the 200M run, scale as needed.

Muscle-Up: you should complete this station in 30 seconds or less. Scale to one if needed or scale to 6 chest-to-bar pull-ups if possible.

Barbell: you should choose a weight that you can complete in touch and go fashion or quick singles.

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Thursday 06.06.19

Warm-Up

A) 200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run

B) 3 Rounds:

10 Cal Bike
15 Knee Raises
10 Walking lunges

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

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.

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

Capacity

5 Rounds For Time:

10 Toes-to-Bar
10 Power Cleans, 95#/65#
10 Front Rack Walking Lunges,

Workout Tip

Toes to Bar: complete sets in 2 sets or less, scale as needed.

Power Cleans: each set of power cleans should be completed in 2 sets or less. Scale as needed.

Front Rack Lunges: each set of lunges, should be completed in 2 sets or less. Scale as needed.

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Thursday 06.06.19

Warm-Up

A) 200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run

B) 3 Rounds:

10 Cal Bike
15 Knee Raises
10 Walking lunges

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

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.

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

Capacity

5 Rounds For Time:

10 Toes-to-Bar
10 Power Cleans, 95#/65#
10 Front Rack Walking Lunges,

Workout Tip

Toes to Bar: complete sets in 2 sets or less, scale as needed.

Power Cleans: each set of power cleans should be completed in 2 sets or less. Scale as needed.

Front Rack Lunges: each set of lunges, should be completed in 2 sets or less. Scale as needed.

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Thursday 05.30.19

Warm-Up

A) 12-9-6
Windmill, with a light kettlebell

24-18-12
Walking Lunges

B) 3 Rounds of:

10 Hang Muscle Snatches, above the knee with an empty bar
10 Hang Power Snatches, above the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

A. Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8

B. Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for one set, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

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

4 Rounds for Time:

200m Run
15 Burpees Over-the-Bar
10 Handstand Push-Ups
5 Power Cleans, 155#/135#

RX+: 185#/135#
RX: As is.
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

Handstand Push-Up: scale repetitions as needed in order to complete each round in 3 sets or less.

Power Clean: you should choose a load that is challenging but that you can complete each round of 5 repetitions in 1 minute or less.

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Thursday 05.30.19

Warm-Up

A) 12-9-6
Windmill, with a light kettlebell

24-18-12
Walking Lunges

B) 3 Rounds of:

10 Hang Muscle Snatches, above the knee with an empty bar
10 Hang Power Snatches, above the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

A. Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8

B. Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for one set, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

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

4 Rounds for Time:

200m Run
15 Burpees Over-the-Bar
10 Handstand Push-Ups
5 Power Cleans, 155#/135#

RX+: 185#/135#
RX: As is.
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

Handstand Push-Up: scale repetitions as needed in order to complete each round in 3 sets or less.

Power Clean: you should choose a load that is challenging but that you can complete each round of 5 repetitions in 1 minute or less.

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Friday 04.26.19

Warm-Up

A) 1 Round:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, at mid shin

10-10-10 reps of:

Russian Swings

Strength

EMOMx12 minutes

2 Power Cleans, from floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

Every 3 Minutes x 6 Rounds:

6 Hang Squat Cleans, 135#/95#
12/10 Calorie Row
24 Double-Unders

Workout Tip

Cleans: choose a weight that you can complete in 1 unbroken set. The goal is to get on the rower quick! Scale the load as needed.

Row: sprint this station and complete all 12/10 calories in 60 seconds or less. Scale as needed.

Double-Unders: complete all repetitions in 30 seconds or less, scale repetitions as needed.

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Saturday 04.20.19

Warm-Up

A) 12-9-6:

Kettlebell Windmills, 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

EMOMx12 minutes:

2 Power Cleans, from floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

In Teams of 2:

Buy In: 6 sets x 20 Calorie Row

* Switch every 20 calories. Each athlete will perform a total of 60 calories.

Then, 3 Rounds:

20 Power Snatches, 75#/55#
30 Handstand Push-Ups
40 American Swings, 70#/53#

Workout Tip

Row: you should sprint this station and complete all 20 calories in 75 seconds or less. Scale as needed.

Handstand Push-Ups: you may scale to strict press with the barbell from the snatch portion.

Kettlebell Swings: you should choose a weight that you can complete in sets of 10 repetitions.

Continue ReadingNo Comments

Friday 04.26.19

Warm-Up

A) 1 Round:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, at mid shin

10-10-10 reps of:

Russian Swings

Strength

EMOMx12 minutes

2 Power Cleans, from floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

Every 3 Minutes x 6 Rounds:

6 Hang Squat Cleans, 135#/95#
12/10 Calorie Row
24 Double-Unders

Workout Tip

Cleans: choose a weight that you can complete in 1 unbroken set. The goal is to get on the rower quick! Scale the load as needed.

Row: sprint this station and complete all 12/10 calories in 60 seconds or less. Scale as needed.

Double-Unders: complete all repetitions in 30 seconds or less, scale repetitions as needed.

Continue ReadingNo Comments

Saturday 04.20.19

Warm-Up

A) 12-9-6:

Kettlebell Windmills, 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

EMOMx12 minutes:

2 Power Cleans, from floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

In Teams of 2:

Buy In: 6 sets x 20 Calorie Row

* Switch every 20 calories. Each athlete will perform a total of 60 calories.

Then, 3 Rounds:

20 Power Snatches, 75#/55#
30 Handstand Push-Ups
40 American Swings, 70#/53#

Workout Tip

Row: you should sprint this station and complete all 20 calories in 75 seconds or less. Scale as needed.

Handstand Push-Ups: you may scale to strict press with the barbell from the snatch portion.

Kettlebell Swings: you should choose a weight that you can complete in sets of 10 repetitions.

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Thursday 04.11.19

Warm-Up

A) 10 Step-Ups on a box
10 V – Ups
5 Push-Ups
5 Strict Pull-Ups

B) 2 Rounds:

8 calorie Bike
8 Strict Press, with a barbell
8 Front Squats, with a barbell

Strength

EMOMx10

2 Power Clean From Floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

6 Rounds:

10 Dumbbell Snatches,
8 Box Jumps, 24″/20″
6 Handstand Push-Ups

RX+:50#/35#. Strict Handstand Push-Ups
RX: 50#/35#
AX: 35#/25#

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 Snatch: You should be able to complete all 10 in 1 minute or less, scale load as needed.

Handstand Push-Ups: if you can, perform the movements strict, if handstand push-ups need to be modified, scale to dumbbell strict press.

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Thursday 04.11.19

Warm-Up

A) 10 Step-Ups on a box
10 V – Ups
5 Push-Ups
5 Strict Pull-Ups

B) 2 Rounds:

8 calorie Bike
8 Strict Press, with a barbell
8 Front Squats, with a barbell

Strength

EMOMx10

2 Power Clean From Floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

6 Rounds:

10 Dumbbell Snatches,
8 Box Jumps, 24″/20″
6 Handstand Push-Ups

RX+:50#/35#. Strict Handstand Push-Ups
RX: 50#/35#
AX: 35#/25#

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 Snatch: You should be able to complete all 10 in 1 minute or less, scale load as needed.

Handstand Push-Ups: if you can, perform the movements strict, if handstand push-ups need to be modified, scale to dumbbell strict press.

Continue ReadingNo Comments