Trifecta Trifecta

Posts Tagged ‘Push Press’

Sunday 09.15.19

Warm-Up

A) 2 Rounds:

200m Row
200m Run
10 Air Squats
10 Push-Ups

B) 2 Rounds:

5 Hang Power Cleans
5 Push Press
5 Front Squats

Workout

0:00-5:00
800m Run

5:00-10:00
AMRAP:
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder-to-Overhead, 115#/75#

10:00-15:00
800m Row

15:00-20:00
800m Run

20:00-25:00
AMRAP
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder to Overhead, 115#/75#

25:00-30:00
800m Row

RX+ – 135#/95#
RX – As is.
AX – 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.

Running: this station should not take more than 4 minutes to complete. Scale to 600M

Rowing: this station should not take more than 4 minutes to complete. Scale to 600M

AMRAP: wall balls should be complete in unbroken sets, and power clean should be moderate to light weight, scale as needed. The same weight for power clean should be used for the shoulder to overhead movement.

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Sunday 09.15.19

Warm-Up

A) 2 Rounds:

200m Row
200m Run
10 Air Squats
10 Push-Ups

B) 2 Rounds:

5 Hang Power Cleans
5 Push Press
5 Front Squats

Workout

0:00-5:00
800m Run

5:00-10:00
AMRAP:
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder-to-Overhead, 115#/75#

10:00-15:00
800m Row

15:00-20:00
800m Run

20:00-25:00
AMRAP
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder to Overhead, 115#/75#

25:00-30:00
800m Row

RX+ – 135#/95#
RX – As is.
AX – 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.

Running: this station should not take more than 4 minutes to complete. Scale to 600M

Rowing: this station should not take more than 4 minutes to complete. Scale to 600M

AMRAP: wall balls should be complete in unbroken sets, and power clean should be moderate to light weight, scale as needed. The same weight for power clean should be used for the shoulder to overhead movement.

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Wednesday 08.14.19

Warm-Up

A) 5 Rounds:

30 seconds Row
20 seconds Bar Hang
10 Max Push-Ups

B) 2 rounds:

10 Barbell Push Press
15 Sit-Ups
200m Jog

Strength

A. Seated Dumbbell Press

12 reps @ RPE 6
12 reps @ RPE 7
12 reps @ RPE 8

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.

B. Rope Climbs

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until 7-minute clock is complete.

Objective: build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

10-8-6-4-2
Manmakers, 50#/35#

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

Workout Tip

Each round will diminish by 2 repetitions and end with a 200M Run! The load for the dumbbells should be heavy to moderate. Scale as needed.

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Wednesday 08.14.19

Warm-Up

A) 5 Rounds:

30 seconds Row
20 seconds Bar Hang
10 Max Push-Ups

B) 2 rounds:

10 Barbell Push Press
15 Sit-Ups
200m Jog

Strength

A. Seated Dumbbell Press

12 reps @ RPE 6
12 reps @ RPE 7
12 reps @ RPE 8

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.

B. Rope Climbs

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until 7-minute clock is complete.

Objective: build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

10-8-6-4-2
Manmakers, 50#/35#

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

Workout Tip

Each round will diminish by 2 repetitions and end with a 200M Run! The load for the dumbbells should be heavy to moderate. Scale as needed.

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Tuesday 08.06.19

Warm-Up

A) Every Minute on the Minute x 8 minutes:

Odd:
10 Push Press with an empty bar + 10 Air Squats
Even:
10 Step-Ups on a Box + 10 Ring Rows

B) 2 Rounds:

150m Row
– Rest 60 Seconds
10 Overhead Squats with a PVC pipe
10 Knee Raises
– Rest 60 Seconds

Strength

Bench Press

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

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 1 set of 8 repetitions with every weight jump. Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

For Time:

15-12-9-6-3
Shoulder-to-Overhead 135##/95#
Burpee Box Overs 24#/20#

2-2-2-2-2
Rope Climbs

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.
Shoulder-to-Overhead: you may push press, push jerk, power jerk, or even split jerk for this station. Choose a weight that you can do for multiple repetitions.

Burpee Box Jump: each round will have the same repetitions as the shoulder to overhead station

Rope Climb: this station should not take you more than 1 minute to complete each round. If rope climbs are challenging for you, scale to one repetition. If further scaling is needed, scale to 3-6 pull-ups.

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Tuesday 08.06.19

Warm-Up

A) Every Minute on the Minute x 8 minutes:

Odd:
10 Push Press with an empty bar + 10 Air Squats
Even:
10 Step-Ups on a Box + 10 Ring Rows

B) 2 Rounds:

150m Row
– Rest 60 Seconds
10 Overhead Squats with a PVC pipe
10 Knee Raises
– Rest 60 Seconds

Strength

Bench Press

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

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 1 set of 8 repetitions with every weight jump. Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

For Time:

15-12-9-6-3
Shoulder-to-Overhead 135##/95#
Burpee Box Overs 24#/20#

2-2-2-2-2
Rope Climbs

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.
Shoulder-to-Overhead: you may push press, push jerk, power jerk, or even split jerk for this station. Choose a weight that you can do for multiple repetitions.

Burpee Box Jump: each round will have the same repetitions as the shoulder to overhead station

Rope Climb: this station should not take you more than 1 minute to complete each round. If rope climbs are challenging for you, scale to one repetition. If further scaling is needed, scale to 3-6 pull-ups.

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Monday 08.05.19

Warm-Up

A) Every Minute on the Minute x 8 min:

Odd Minutes:
10 Push Press with an empty bar + 10 Air Squats

Even Minutes:
10 Step-Ups on a Box + 10 Ring Rows

B) 2 Rounds:

150m Row
– Rest 60 Seconds
10 Overhead Squats with a PVC pipe + 10 Knee Raises
– Rest 60 Seconds

Strength

Tempo Overhead Squat
8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 1 set of 8 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. 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

“EMOMDAY”

Every Minute on the Minute x 15min, alternating between A, B, and C:

5 Squat Clean Thrusters*, 95#/65#
10 Toes-to-Bar + 10 Hand Release Push-Ups
150m Sprint on a Rower

AX: 75#/55#. 8/8. 100M Sprint

RX: As is

RX+: 135#/95#. As is. 200M Sprint

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.

A. Squat Clean Thruster: Perform a squat clean into a thruster, repeat at a light to moderate weight for 5 repetitions. If you are not receiving 15 seconds of rest or more, scale repetitions to 3.

B. Both the toes to bar and the push ups should be completed in the same 60 seconds window. If you are not receiving 15 seconds of rest or more, scale repetitions to 8/8.

C. This station should not take you more than 45 seconds to compete, scale to 100M if needed.

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Monday 08.05.19

Warm-Up

A) Every Minute on the Minute x 8 min:

Odd Minutes:
10 Push Press with an empty bar + 10 Air Squats

Even Minutes:
10 Step-Ups on a Box + 10 Ring Rows

B) 2 Rounds:

150m Row
– Rest 60 Seconds
10 Overhead Squats with a PVC pipe + 10 Knee Raises
– Rest 60 Seconds

Strength

Tempo Overhead Squat
8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 1 set of 8 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. 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

“EMOMDAY”

Every Minute on the Minute x 15min, alternating between A, B, and C:

5 Squat Clean Thrusters*, 95#/65#
10 Toes-to-Bar + 10 Hand Release Push-Ups
150m Sprint on a Rower

AX: 75#/55#. 8/8. 100M Sprint

RX: As is

RX+: 135#/95#. As is. 200M Sprint

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.

A. Squat Clean Thruster: Perform a squat clean into a thruster, repeat at a light to moderate weight for 5 repetitions. If you are not receiving 15 seconds of rest or more, scale repetitions to 3.

B. Both the toes to bar and the push ups should be completed in the same 60 seconds window. If you are not receiving 15 seconds of rest or more, scale repetitions to 8/8.

C. This station should not take you more than 45 seconds to compete, scale to 100M if needed.

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Tuesday 07.30.19

Warm-Up

A) 1 Round:

200m Run
200m Row
150m Run
150m Row
100m Run
100m Row

B) 2 Rounds with an empty bar:

4 Strict Press
4 Push Press
4 Push Jerks
4 Toes-to-Bars

Strength

Push Jerk

3 reps @ RPE7
3 reps @ RPE8
3 reps @ RPE9
Then, 2 more set of 3 at a -10% drop of 3 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be shoulder length apart. 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 against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

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

For Time:

400m Run

Then,
8 Rounds of:

4 Burpees
8 Walking Lunges
12 Sit-Ups

Then,
400M Run

Then,
4 Rounds:

4 Burpees
8 Walking Lunges
12 Sit-Ups

Then,
400m Run

Then,
4 Burpees
8 Walking Lunges
12 Sit-Ups

Workout Tip

400m Run: complete this station in 2 minutes or less. Sale distance as needed.

Burpees/Lunges/Sit Ups: this is a bodyweight movement workout. Scale repetitions or movements in order to complete a round in 90 seconds or less.

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Tuesday 07.30.19

Warm-Up

A) 1 Round:

200m Run
200m Row
150m Run
150m Row
100m Run
100m Row

B) 2 Rounds with an empty bar:

4 Strict Press
4 Push Press
4 Push Jerks
4 Toes-to-Bars

Strength

Push Jerk

3 reps @ RPE7
3 reps @ RPE8
3 reps @ RPE9
Then, 2 more set of 3 at a -10% drop of 3 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be shoulder length apart. 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 against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

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

For Time:

400m Run

Then,
8 Rounds of:

4 Burpees
8 Walking Lunges
12 Sit-Ups

Then,
400M Run

Then,
4 Rounds:

4 Burpees
8 Walking Lunges
12 Sit-Ups

Then,
400m Run

Then,
4 Burpees
8 Walking Lunges
12 Sit-Ups

Workout Tip

400m Run: complete this station in 2 minutes or less. Sale distance as needed.

Burpees/Lunges/Sit Ups: this is a bodyweight movement workout. Scale repetitions or movements in order to complete a round in 90 seconds or less.

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Thursday 07.18.19

Warm-Up

A) 300m Row
Then,

3 Rounds:
10 Strict Press, with an empty bar
10 Wall Balls
10 Box Jumps

B) 300m Row

Then,
1 Round:
10 Push Press, with an empty bar
20 Sit-Ups

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk

1 set @RPE6
1 set @RPE7
2 sets @RPE8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: 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.

Push Press: 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: 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, at the same time of extension with your arms, you should be in a split lunge position.

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

EMOMx10 minutes

Odd:
8 Handstand Push-Ups
Max Burpee Box Jumps, 24#/20#

Even: rest

RX: As is
RX+: 155#/105#

Workout Tip

Handstand Push-Ups should be completed in 1 set, scale as needed. Or scale to strict Dumbbell Press.

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Thursday 07.18.19

Warm-Up

A) 300m Row
Then,

3 Rounds:
10 Strict Press, with an empty bar
10 Wall Balls
10 Box Jumps

B) 300m Row

Then,
1 Round:
10 Push Press, with an empty bar
20 Sit-Ups

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk

1 set @RPE6
1 set @RPE7
2 sets @RPE8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: 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.

Push Press: 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: 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, at the same time of extension with your arms, you should be in a split lunge position.

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

EMOMx10 minutes

Odd:
8 Handstand Push-Ups
Max Burpee Box Jumps, 24#/20#

Even: rest

RX: As is
RX+: 155#/105#

Workout Tip

Handstand Push-Ups should be completed in 1 set, scale as needed. Or scale to strict Dumbbell Press.

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