Trifecta Trifecta

Posts Tagged ‘Power Snatch’

Sunday 05.26.19

Warm-Up

A) 3 Rounds:

15 Russian Kettlebell Swings, 53#/35#
15 Dumbbell Press
15 Calorie Assault Bike

B) 3 Rounds:

8 Russian Kettlebell Swings, 53#/35#
4 Burpees
8 Calorie Bike
4 Dumbbell Snatches

Workout

25 Minute Ladder:

4 Power Snatches, 75#/55#
4 Handstand Push-Ups
8 Calorie Bike

Then,
8 Power Snatches, 75#/55#
8 Handstand Push-Ups
16 Calorie Bike

Then,
12 Power Snatches, 75#/55#
12 Handstand Push-Ups
24 Calorie Bike

Then,
16 Power Snatch, 75#/55#
16 Handstand Push-Ups
32 Calorie Bike…ETC

Workout Tip

Power Snatch: choose a load that you can complete in touch and go reps. Scale load as needed.

Handstand Push Ups: scale to strict Dumbbell Press if needed.

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Friday 05.17.19

Warm-Up

A) 4 Rounds:

100m Row
10m High Knees
10m Butt Kickers
10m Lunges

B) 1 Round:

8 Shoulder Rolls, with a PVC pipe
8 Overhead Squats, with a PVC Pipe
8 Muscle Snatches, with an empty bar
8 Overhead Squats, with an empty bar

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3

Objective: build to an RPE of 8 for 3 sets, 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

0:00-3:00
400M Row

3:00-6:00
400M Run

6:00-9:00
20 Power Snatches, 75#/55#

9:00-12:00
20 Burpees, over the barbell

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#. Ground-to-Overhead

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

Barbell: you should complete the barbell movements in sets of 5 or more. Scale as needed.

Each round you should have about 1 minute of rest.

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Friday 05.17.19

Warm-Up

A) 4 Rounds:

100m Row
10m High Knees
10m Butt Kickers
10m Lunges

B) 1 Round:

8 Shoulder Rolls, with a PVC pipe
8 Overhead Squats, with a PVC Pipe
8 Muscle Snatches, with an empty bar
8 Overhead Squats, with an empty bar

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3

Objective: build to an RPE of 8 for 3 sets, 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

0:00-3:00
400M Row

3:00-6:00
400M Run

6:00-9:00
20 Power Snatches, 75#/55#

9:00-12:00
20 Burpees, over the barbell

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#. Ground-to-Overhead

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

Barbell: you should complete the barbell movements in sets of 5 or more. Scale as needed.

Each round you should have about 1 minute of rest.

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Wednesday 05.08.19

Warm-Up

A) 3 Rounds:

10m High Knees
10 PVC Shoulder Rolls
10m High Knees
10 Overhead Squats with a PVC

B) 3 Rounds:

3 Overhead Squats, with an empty bar
3 Muscle Snatches
10 Wall Balls
100m Row

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Objective: build to an RPE of 8 for 3 sets, 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

In teams of 2
12 Minute AMRAP:

16 Wall Balls, 20#/14#
16 Power Snatches, 75#/55#
16 Calorie Row

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#. Ground-to-Overhead

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

Cal Row: you should be able to complete all the rowing portion in 1 minutes or less, scale as needed.

Power Snatch: choose a weight that you can complete in at least sets of 4 repetitions

Wall Balls: choose a weight that you can complete in at least sets of 8 repetitions

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Wednesday 05.08.19

Warm-Up

A) 3 Rounds:

10m High Knees
10 PVC Shoulder Rolls
10m High Knees
10 Overhead Squats with a PVC

B) 3 Rounds:

3 Overhead Squats, with an empty bar
3 Muscle Snatches
10 Wall Balls
100m Row

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Objective: build to an RPE of 8 for 3 sets, 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

In teams of 2
12 Minute AMRAP:

16 Wall Balls, 20#/14#
16 Power Snatches, 75#/55#
16 Calorie Row

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#. Ground-to-Overhead

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

Cal Row: you should be able to complete all the rowing portion in 1 minutes or less, scale as needed.

Power Snatch: choose a weight that you can complete in at least sets of 4 repetitions

Wall Balls: choose a weight that you can complete in at least sets of 8 repetitions

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Sunday 05.05.19

Warm-Up

A) Every 4 Minutes x 3 Rounds:

200m Run
10 Pull-Ups,
10 Empty Bar Deadlifts, 20”

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill

Workout

Capacity

3 Rounds:

Alternating each station in order, 1 min on / 1 min off:

Burpees
Power Snatch, 75#/55#
Box Jump, 24”/20”
Thrusters, 75#/55#
Chest-to-Bar Pull-Ups

Workout Tip

Start with Burpees and move through in order, and start over for a total of 3 complete rounds. Scale load and movements to be able to complete a min of 8 repetitions each round.

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Sunday 05.05.19

Warm-Up

A) Every 4 Minutes x 3 Rounds:

200m Run
10 Pull-Ups,
10 Empty Bar Deadlifts, 20”

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill

Workout

Capacity

3 Rounds:

Alternating each station in order, 1 min on / 1 min off:

Burpees
Power Snatch, 75#/55#
Box Jump, 24”/20”
Thrusters, 75#/55#
Chest-to-Bar Pull-Ups

Workout Tip

Start with Burpees and move through in order, and start over for a total of 3 complete rounds. Scale load and movements to be able to complete a min of 8 repetitions each round.

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Monday 04.29.19

Warm-Up

A) 2 Rounds:

250m Row
10 Wall Balls
10m Broad Jump

B) EMOM x 2 minutes:

4 Front Squat, with’ an empty barbell
4 Push Press, with an empty barbell
4 Thrusters, with an empty barbell

– Sit-Ups in the remaining amount of time

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8×2

Objective: build to an RPE of 8 for 2 sets, 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 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 3 minutes x 6 rounds, alternate stations A and B:

A. 500m Row

B.
8 Power Snatches
8 Overhead Squats
8 Burpees Over-the-Bar

RX+:95#/65#
RX: 75#/55#
AX: Front Squats. 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.

Note: you will perform each station 3 times, alternating a total of 6 rounds.

Row: you should not take more than 2:15 seconds for this station, scale according to your 500m row pace.

B: each station should take you under 40 seconds to complete. You should have over 1 minute of rest in this station, scale load and movement as needed.

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Monday 04.29.19

Warm-Up

A) 2 Rounds:

250m Row
10 Wall Balls
10m Broad Jump

B) EMOM x 2 minutes:

4 Front Squat, with’ an empty barbell
4 Push Press, with an empty barbell
4 Thrusters, with an empty barbell

– Sit-Ups in the remaining amount of time

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8×2

Objective: build to an RPE of 8 for 2 sets, 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 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 3 minutes x 6 rounds, alternate stations A and B:

A. 500m Row

B.
8 Power Snatches
8 Overhead Squats
8 Burpees Over-the-Bar

RX+:95#/65#
RX: 75#/55#
AX: Front Squats. 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.

Note: you will perform each station 3 times, alternating a total of 6 rounds.

Row: you should not take more than 2:15 seconds for this station, scale according to your 500m row pace.

B: each station should take you under 40 seconds to complete. You should have over 1 minute of rest in this station, scale load and movement as needed.

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Monday 04.22.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawl

B) 1 Round:

10 Sit-Ups
10 Knee Raises
10 Strict Press, with an empty bar
10 Overhead Squats, with an empty bar
10 Sit-Ups
10 Knee Raises

Strength

EMOMx12 min

2 Power Snatch, 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 snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with an empty bar at mid-shin, and complete 2 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead 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

“EMOMDAY”

Every 4 Minutes x 3 rounds
20 Calorie Bike/Row
15 Toes-to-Bar
10 Clean and Jerks

AX: 115#/75#
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.

Row/Bike: you should not take more than 90 seconds to complete the rowing station.

Toes to Bar: you should be able to complete all movements in 3 sets or less. Scale to knee raises if needed.

Clean and Jerks: you should choose a weight that you can complete in touch and go repetitions.

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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.

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Monday 04.22.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawl

B) 1 Round:

10 Sit-Ups
10 Knee Raises
10 Strict Press, with an empty bar
10 Overhead Squats, with an empty bar
10 Sit-Ups
10 Knee Raises

Strength

EMOMx12 min

2 Power Snatch, 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 snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with an empty bar at mid-shin, and complete 2 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead 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

“EMOMDAY”

Every 4 Minutes x 3 rounds
20 Calorie Bike/Row
15 Toes-to-Bar
10 Clean and Jerks

AX: 115#/75#
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.

Row/Bike: you should not take more than 90 seconds to complete the rowing station.

Toes to Bar: you should be able to complete all movements in 3 sets or less. Scale to knee raises if needed.

Clean and Jerks: you should choose a weight that you can complete in touch and go repetitions.

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