Trifecta Trifecta

Posts Tagged ‘Push Press’

Thursday 05.23.19

Warm-Up

A) 5 Rounds:

20 seconds work / 10 seconds rest:

Push-Up
Weighted Jump Ropes
Bar Hang

1 Round = all 3 movements complete in sequence

B) 2 Rounds with an empty bar:

10 Dumbbell Presses
10 Lunges, with an empty bar
30 seconds Plank hold

Strength

1 Push Press + 2 Split Jerk:

Every 2 minutes x 7 rounds @ RPE 7

Strength Tip

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
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.

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

Every 3 Minutes x 5 rounds:

20 Hand Release Push-Ups
10 Kettlebell Swings, 53#/35#
200m Row

RX+: 70#/53#
RX: as is
AX: 44#/26#, 10 Hand-Release 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

Push Ups: complete all push-ups in 60 seconds or less. Scale repetitions as needed.

Kettlebell Swings: complete all kettlebell swings in one set. Scale load as needed.

Row: complete the rowing portion under 60 seconds.

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Tuesday 05.28.19

Warm-Up

A) 1 Round:

200m Row
10 Ball Slams
10 Burpees
10 Walking Lunges
200m Row

B) 2 Rounds:

6 Strict Press
3 Split Jerks
6 Push Press
3 Split jerks

Strength

1 Push Press + 1 Split Jerk

1 set @ RPE 8

Strength Tip

Objective: perform only one heavy set of the complex. Volume is lowered this week. A new cycle will begin on Monday.

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.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

Capacity

1000m Row For Time
– 5 Minute Rest
500m Row For Time
– 5 Minute Rest
250m Row For Time

Workout Tip

Keep track of your rowing interval numbers. We will be working on rowing in the next cycle.

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Thursday 05.23.19

Warm-Up

A) 5 Rounds:

20 seconds work / 10 seconds rest:

Push-Up
Weighted Jump Ropes
Bar Hang

1 Round = all 3 movements complete in sequence

B) 2 Rounds with an empty bar:

10 Dumbbell Presses
10 Lunges, with an empty bar
30 seconds Plank hold

Strength

1 Push Press + 2 Split Jerk:

Every 2 minutes x 7 rounds @ RPE 7

Strength Tip

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
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.

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

Every 3 Minutes x 5 rounds:

20 Hand Release Push-Ups
10 Kettlebell Swings, 53#/35#
200m Row

RX+: 70#/53#
RX: as is
AX: 44#/26#, 10 Hand-Release 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

Push Ups: complete all push-ups in 60 seconds or less. Scale repetitions as needed.

Kettlebell Swings: complete all kettlebell swings in one set. Scale load as needed.

Row: complete the rowing portion under 60 seconds.

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Saturday 05.18.19

Warm-Up

A) 2 Rounds:

200m Run
10 Press, with an empty bar
200m Row

B) 3 Rounds:

20 sec Handstand Hold
20 sec Rest
20 sec Plank Hold
20 sec Rest

Strength

1 Push Press + 2 Split Jerk

1 rep every 2 minutes x 7 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
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.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

500m Row

6 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

4 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

2 Rounds:
1 Rope Climb
5 Handstand Push-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Strict Dumbbell Press

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: you should be able to complete each set of 5 repetitions in 2 sets or less, scale as needed.

Rope Climb: you may scale the rope climb every round for 3 strict pull-ups or 4 chest-to-bar pull-ups

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Saturday 05.18.19

Warm-Up

A) 2 Rounds:

200m Run
10 Press, with an empty bar
200m Row

B) 3 Rounds:

20 sec Handstand Hold
20 sec Rest
20 sec Plank Hold
20 sec Rest

Strength

1 Push Press + 2 Split Jerk

1 rep every 2 minutes x 7 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
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.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

500m Row

6 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

4 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

2 Rounds:
1 Rope Climb
5 Handstand Push-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Strict Dumbbell Press

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: you should be able to complete each set of 5 repetitions in 2 sets or less, scale as needed.

Rope Climb: you may scale the rope climb every round for 3 strict pull-ups or 4 chest-to-bar pull-ups

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Thursday 05.09.19

Warm-Up

A) 2 Rounds:

200m Run
20 Ring Rows
20 Sit-Ups

B) 2 Rounds with an empty bar:

4 Sumo Deadlift High Pull
4 Front Squat
4 Push Press

Strength

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

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

Capacity

5 Barbell Strict Press, 75#/55#
5 Sumo Deadlift High Pulls, 75#/55#
400m Run
10 Barbell Strict Press, 75#/55#
10 Sumo Deadlift High Pulls 75#/55#
400m Run
15 Barbell Strict Press, 75#/55#
15 Sumo Deadlift High Pulls 75#/55#
400m Run
20 Barbell Strict Press, 75#/55#
20 Sumo Deadlift High Pulls 75#/55#
400m Run

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.

Strict Press: you should choose a load that you can complete in sets of 5.

Sumo Deadlift High Pull: You should choose a load that you can complete in sets of 5.

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Thursday 05.09.19

Warm-Up

A) 2 Rounds:

200m Run
20 Ring Rows
20 Sit-Ups

B) 2 Rounds with an empty bar:

4 Sumo Deadlift High Pull
4 Front Squat
4 Push Press

Strength

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

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

Capacity

5 Barbell Strict Press, 75#/55#
5 Sumo Deadlift High Pulls, 75#/55#
400m Run
10 Barbell Strict Press, 75#/55#
10 Sumo Deadlift High Pulls 75#/55#
400m Run
15 Barbell Strict Press, 75#/55#
15 Sumo Deadlift High Pulls 75#/55#
400m Run
20 Barbell Strict Press, 75#/55#
20 Sumo Deadlift High Pulls 75#/55#
400m Run

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.

Strict Press: you should choose a load that you can complete in sets of 5.

Sumo Deadlift High Pull: You should choose a load that you can complete in sets of 5.

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Monday 05.06.19

Warm-Up

A)

200m Run
10 Calorie Row
10 Walking Lunges
10 Dumbbell Deadlift
10 Dumbbell Push Press
10 Ring Rows
10 Cal Row
200m Run

B) 3 Rounds starting with an empty bar and adding each round:

2 Strict Press
2 Push Press
2 Split Jerk

Strength

1 Push Press + 2 Split Jerk

Every 2 minutes x 6 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds. 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.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

“EMOMDAY”

EMOM X 12 minutes:

Alternate Stations every minute

A. 12/10 Calorie Row

B. 12 Handstand Push-Ups*

C. 12/10 Calorie Row

D. 12 Chest-to-Bar Pull-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Dumbbell Press, strict

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

Calorie Row: you should be able to complete all the rowing portion in 40 seconds or less

Handstand Push-Ups: scale repetitions so you can complete the given set in 40 seconds or less

Chest-to-Bar Pull-Ups: scale repetitions so you can complete the given set in 40 seconds or less

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Monday 05.06.19

Warm-Up

A)

200m Run
10 Calorie Row
10 Walking Lunges
10 Dumbbell Deadlift
10 Dumbbell Push Press
10 Ring Rows
10 Cal Row
200m Run

B) 3 Rounds starting with an empty bar and adding each round:

2 Strict Press
2 Push Press
2 Split Jerk

Strength

1 Push Press + 2 Split Jerk

Every 2 minutes x 6 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds. 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.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

“EMOMDAY”

EMOM X 12 minutes:

Alternate Stations every minute

A. 12/10 Calorie Row

B. 12 Handstand Push-Ups*

C. 12/10 Calorie Row

D. 12 Chest-to-Bar Pull-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Dumbbell Press, strict

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

Calorie Row: you should be able to complete all the rowing portion in 40 seconds or less

Handstand Push-Ups: scale repetitions so you can complete the given set in 40 seconds or less

Chest-to-Bar Pull-Ups: scale repetitions so you can complete the given set in 40 seconds or less

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Wednesday 05.01.19

Warm-Up

A) 200m Run
10 Push-Ups
10 Sit-Ups
150m Run
10 Push-Ups
10 Sit-Ups
100m Run
10 Push-Ups
10 Sit-Ups

B) 3 Rounds starting with an empty bar and adding each round:

2 Strict Press
2 Push Press
2 Split Jerk

Strength

1 Push Press + 2 Split Jerk

1 set every 2 minutes x 5 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 5 rounds.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

Capacity

For Time:

200m-200m-200m-200m
Run

2-2-2-2
Rope Climbs

20-15-10-5
Ring Dips

Workout Tip

Run: you should be able to complete each 200m run under 90 seconds, scale as needed.

Rope Climbs: scale to 6 strict pull-ups each round, or 16 Ring Rows every round

Ring Dips: if ring dips are challenging for you, scale to bar dips or push ups.

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Wednesday 05.01.19

Warm-Up

A) 200m Run
10 Push-Ups
10 Sit-Ups
150m Run
10 Push-Ups
10 Sit-Ups
100m Run
10 Push-Ups
10 Sit-Ups

B) 3 Rounds starting with an empty bar and adding each round:

2 Strict Press
2 Push Press
2 Split Jerk

Strength

1 Push Press + 2 Split Jerk

1 set every 2 minutes x 5 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 5 rounds.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

Capacity

For Time:

200m-200m-200m-200m
Run

2-2-2-2
Rope Climbs

20-15-10-5
Ring Dips

Workout Tip

Run: you should be able to complete each 200m run under 90 seconds, scale as needed.

Rope Climbs: scale to 6 strict pull-ups each round, or 16 Ring Rows every round

Ring Dips: if ring dips are challenging for you, scale to bar dips or push ups.

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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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