Trifecta Trifecta

Posts Tagged ‘Power Snatch’

Friday 02.21.20

Warm-Up

A) 2 rounds:

10m High Knees
10m Butt Kickers
10 Russian Swings
200m Run

B) EMOM x 6

Odd Minutes:
Bike for 30 seconds.

Even Minutes:
8 Romanian Deadlifts, with an empty bar
8 Front Squats, with an empty bar

Strength

Double-Up

Choose one of the variations below you would like to work more on:

Clean Variation:
1 High Hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean from the floor.

Snatch Variation:
1 High Hang Power Snatch + 1 Low Hang Power Snatch + 1 Power Snatch from the floor.

Strength Tip

Objective:
Build to RPE of a 7 for 2 sets of the complexes.

High Hang = Mid thigh
Low Hang = Below the knee

Workout

4 Rounds For Time:

7 Thrusters, 95#/65#
14 Pull-Ups
21 Double-Unders

– Rest 60 Seconds

Note: record each split time for all 4 rounds, the goal is to try to maintain splits.

AX: 75#/55#
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.

The goal is to maintain intensity each round. Break movements up as needed to keep splits similar.

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Friday 02.21.20

Warm-Up

A) 2 rounds:

10m High Knees
10m Butt Kickers
10 Russian Swings
200m Run

B) EMOM x 6

Odd Minutes:
Bike for 30 seconds.

Even Minutes:
8 Romanian Deadlifts, with an empty bar
8 Front Squats, with an empty bar

Strength

Double-Up

Choose one of the variations below you would like to work more on:

Clean Variation:
1 High Hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean from the floor.

Snatch Variation:
1 High Hang Power Snatch + 1 Low Hang Power Snatch + 1 Power Snatch from the floor.

Strength Tip

Objective:
Build to RPE of a 7 for 2 sets of the complexes.

High Hang = Mid thigh
Low Hang = Below the knee

Workout

4 Rounds For Time:

7 Thrusters, 95#/65#
14 Pull-Ups
21 Double-Unders

– Rest 60 Seconds

Note: record each split time for all 4 rounds, the goal is to try to maintain splits.

AX: 75#/55#
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.

The goal is to maintain intensity each round. Break movements up as needed to keep splits similar.

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Monday 02.17.20

Warm-Up

A) 2 Rounds:

200m Row
8 American Swings
8 Dumbbell Snatches
8 Sit-Ups

B) 3 rounds:

6 Snatch Grip RDL, with an empty bar
6 Hang Power Snatch, with an empty bar
6 Jumping Squats

Strength

3 Touch and Go Power Snatches

3 @ RPE 6
3 @ RPE 7
3 @ RPE 8

Strength Tip

Objective: build-in touch-and-go repetitions of 3 for the power snatch. Make sure the weight is light enough to complete each set without dropping the bar. If the form needs work, stay at the high hang position.

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.

Workout

EMOMDAY

Every 2 minutes alternate Station A and Station B for a total of 6 rounds ( 3 of each)

A. 2 Rounds:

3 Deadlifts, 185#/135#
6 Burpees Over-the-Bar
9 Toes-to-Bar

B. 30/24 Calorie Row

RX+: 225#/155#
RX: As is.
AX: 155#/105#, Knee raises. 20/16 calories

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 in sections A and B should be completed in less than 90 seconds. Scale loads and repetitio

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Monday 02.17.20

Warm-Up

A) 2 Rounds:

200m Row
8 American Swings
8 Dumbbell Snatches
8 Sit-Ups

B) 3 rounds:

6 Snatch Grip RDL, with an empty bar
6 Hang Power Snatch, with an empty bar
6 Jumping Squats

Strength

3 Touch and Go Power Snatches

3 @ RPE 6
3 @ RPE 7
3 @ RPE 8

Strength Tip

Objective: build-in touch-and-go repetitions of 3 for the power snatch. Make sure the weight is light enough to complete each set without dropping the bar. If the form needs work, stay at the high hang position.

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.

Workout

EMOMDAY

Every 2 minutes alternate Station A and Station B for a total of 6 rounds ( 3 of each)

A. 2 Rounds:

3 Deadlifts, 185#/135#
6 Burpees Over-the-Bar
9 Toes-to-Bar

B. 30/24 Calorie Row

RX+: 225#/155#
RX: As is.
AX: 155#/105#, Knee raises. 20/16 calories

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 in sections A and B should be completed in less than 90 seconds. Scale loads and repetitio

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Thursday 02.13.20

Warm-Up

A) 3 Rounds:

50 Single-Unders

Then,
2 rounds:

10 cal Row
10 American Swings
10 Wall Balls

B) 2 rounds:

20 Double-Unders
4 Burpee Over-the-Bar
8 Romanian Deadlifts, with an empty bar

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8
[email protected] RPE 9

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

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 5 repetitions with every weight jump.

Workout

10 Minute Clock:

1000m Row
then Max Rounds:
5 Unbroken Touch and Go Power Snatches, 95#/75#
10 Overhead Squats, 95#/75#
20 Double-Unders

RX+: 115#/75#
RX: As is.
AX: Power clean. Front Squat.

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.

After the 1000m row, whatever is remained of the 10-minute window, perform as many rounds as possible with the 3 movements. Scale the load, so you can complete each section in unbroken sets.

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Thursday 02.13.20

Warm-Up

A) 3 Rounds:

50 Single-Unders

Then,
2 rounds:

10 cal Row
10 American Swings
10 Wall Balls

B) 2 rounds:

20 Double-Unders
4 Burpee Over-the-Bar
8 Romanian Deadlifts, with an empty bar

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8
[email protected] RPE 9

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

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 5 repetitions with every weight jump.

Workout

10 Minute Clock:

1000m Row
then Max Rounds:
5 Unbroken Touch and Go Power Snatches, 95#/75#
10 Overhead Squats, 95#/75#
20 Double-Unders

RX+: 115#/75#
RX: As is.
AX: Power clean. Front Squat.

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.

After the 1000m row, whatever is remained of the 10-minute window, perform as many rounds as possible with the 3 movements. Scale the load, so you can complete each section in unbroken sets.

Continue ReadingNo Comments

Tuesday 02.04.20

Warm-Up

A) 400m Run

Then, 2 rounds:

10m Butt Kickers
10 Knee Raises
10M High Knees
10 Sit-Ups

Then,
400m Run

B) 3 Rounds with an empty bar:

5 Romanian Deadlifts
5 Front Squats
5 Thrusters

Strength

Hang Squat Clean, Above Knees
[email protected] RPE 6
[email protected] RPE 7
[email protected] 8×4

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 4 sets of 2 repetitions with every weight jump.

Workout

Every 5 Minutes x 3 rounds:
400m Run
20 GHD Sit-Ups
10 Power Snatches, 115#/75#

AX: Power Cleans. Sit Up.
RX: As is.
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.

Every round you should have 1 minute of rest. Scale load for the snatches, or scale movement to Power Clean.

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Tuesday 02.04.20

Warm-Up

A) 400m Run

Then, 2 rounds:

10m Butt Kickers
10 Knee Raises
10M High Knees
10 Sit-Ups

Then,
400m Run

B) 3 Rounds with an empty bar:

5 Romanian Deadlifts
5 Front Squats
5 Thrusters

Strength

Hang Squat Clean, Above Knees
[email protected] RPE 6
[email protected] RPE 7
[email protected] 8×4

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 4 sets of 2 repetitions with every weight jump.

Workout

Every 5 Minutes x 3 rounds:
400m Run
20 GHD Sit-Ups
10 Power Snatches, 115#/75#

AX: Power Cleans. Sit Up.
RX: As is.
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.

Every round you should have 1 minute of rest. Scale load for the snatches, or scale movement to Power Clean.

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Friday 01.31.20

Warm-Up

A) 20 sec on/10 sec rest, alternate each station:

A- Jump Rope
B- Burpees
C- Air Squats
D- Sit-Ups

B) 3 Rounds with an empty bar:

5 Romanian Deadlifts
5 Front Squats
5 Thrusters

Strength

Hang Squat Clean, Above Knees
3 @ RPE 6
3 @ RPE 7
3 @RPE 8×3 rounds

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 3 repetitions with every weight jump.

Workout

10-Minute Clock:

1000m Row
Then, Max Rounds:

5 Unbroken Touch-and-Go Power Snatches, 75#/55#
10 Overhead Squats, 75#/55#
20 Double-Unders

AX: Power Clean. Front Squats 95#/65#.
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.

After the 1000m row buy-in, in the remaining 10 minutes complete as many rounds of the triplet. Each station should be unbroken. Scale load and movement as needed.

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Friday 01.31.20

Warm-Up

A) 20 sec on/10 sec rest, alternate each station:

A- Jump Rope
B- Burpees
C- Air Squats
D- Sit-Ups

B) 3 Rounds with an empty bar:

5 Romanian Deadlifts
5 Front Squats
5 Thrusters

Strength

Hang Squat Clean, Above Knees
3 @ RPE 6
3 @ RPE 7
3 @RPE 8×3 rounds

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 3 repetitions with every weight jump.

Workout

10-Minute Clock:

1000m Row
Then, Max Rounds:

5 Unbroken Touch-and-Go Power Snatches, 75#/55#
10 Overhead Squats, 75#/55#
20 Double-Unders

AX: Power Clean. Front Squats 95#/65#.
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.

After the 1000m row buy-in, in the remaining 10 minutes complete as many rounds of the triplet. Each station should be unbroken. Scale load and movement as needed.

Continue ReadingNo Comments

Monday 01.20.20

Warm-Up

A) 2 rounds:

15 Russian Swings
15 Romanian Deadlifts, with kettlebell
15 Ring Rows
200m Run

B) 3 Rounds:

8 Step-Ups
8 Dumbbell Deadlifts
8 Dumbbell Push Press

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 rounds

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 3 sets of 5 repetitions with every weight jump.

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

“EMOMDAY”

Every 75 seconds x 8 rounds:

Round 1:

200M Run

Round 2:

4 Power Snatches
8 Box Jumps, 24”/20”
4 Power Snatches

– alternate round 1 and 2 every 75 seconds until each round is completed 4 times.

AX:75#/55#
RX: 95#/65#
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 section should take 60 seconds or less to complete. Scale as needed, in order to get some rest in each station.

Continue ReadingNo Comments

Monday 01.20.20

Warm-Up

A) 2 rounds:

15 Russian Swings
15 Romanian Deadlifts, with kettlebell
15 Ring Rows
200m Run

B) 3 Rounds:

8 Step-Ups
8 Dumbbell Deadlifts
8 Dumbbell Push Press

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 rounds

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 3 sets of 5 repetitions with every weight jump.

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

“EMOMDAY”

Every 75 seconds x 8 rounds:

Round 1:

200M Run

Round 2:

4 Power Snatches
8 Box Jumps, 24”/20”
4 Power Snatches

– alternate round 1 and 2 every 75 seconds until each round is completed 4 times.

AX:75#/55#
RX: 95#/65#
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 section should take 60 seconds or less to complete. Scale as needed, in order to get some rest in each station.

Continue ReadingNo Comments