Trifecta Trifecta

Posts Tagged ‘Push Press’

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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Monday 07.15.19

Warm-Up

A) EMOM 12 minutes, alternating:

100m Row
10 Dumbbell Strict Press + 10 Sit-Ups
10 Russian Kettlebell Swings

B) 3 Rounds:

3 Strict Press
6 Push Press
12 Knee Raises
24-second Bike Sprint

Strength

Push Jerk

3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 1 more set of 3 at a -10% drop of 3 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set 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 width 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.

Workout

“EMOMDAY”

Capacity

Alternate Station A and Station B Every 3 Minutes x 6 rounds :

Station A
10 GHD Sit-Ups
10 Power Cleans, 135#/95#
10 Calorie Bike

Station B
400m Run

AX: 95#/65#
RX: As is
CX: 155#/105#

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.

Station A: you should be able to complete all the movements in this station with 30 seconds or more of rest. Scale load or calories as needed.

Station B: you should have at least 30 seconds of rest in this station, scale distance as needed.

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Friday 07.12.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
5 Burpees
5 Ball Slams

B) 3 Rounds:

8 Windmills, R
8 WIndmills, L
4 Push-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.

Workout

For Time:

20 Calorie Row
5 Bench Press, 135#/95#
5 Kettlebell Swings, 70#/53#
20 Calorie Row
10 Bench Press, 135#/95#
10 Kettlebell Swings, 70#/53#
20 Calorie Row
15 Bench Press, 135#/95#
15 Kettlebell Swings, 70#/53#
20 Calorie Row
20 Bench Press, 135#/95#
20 Kettlebell Swings, 70#/53#

AX: 75#55#
RX: As is
RX+: 155#/105#

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: the rowing station should not take you more than 90 seconds to complete, scale as needed.

Kettlebell Swings/ Bench Press: each of these movements should be at a weight that you can complete in sets of 5 repetitions each time you grab them!

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Monday 07.15.19

Warm-Up

A) EMOM 12 minutes, alternating:

100m Row
10 Dumbbell Strict Press + 10 Sit-Ups
10 Russian Kettlebell Swings

B) 3 Rounds:

3 Strict Press
6 Push Press
12 Knee Raises
24-second Bike Sprint

Strength

Push Jerk

3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 1 more set of 3 at a -10% drop of 3 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set 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 width 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.

Workout

“EMOMDAY”

Capacity

Alternate Station A and Station B Every 3 Minutes x 6 rounds :

Station A
10 GHD Sit-Ups
10 Power Cleans, 135#/95#
10 Calorie Bike

Station B
400m Run

AX: 95#/65#
RX: As is
CX: 155#/105#

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.

Station A: you should be able to complete all the movements in this station with 30 seconds or more of rest. Scale load or calories as needed.

Station B: you should have at least 30 seconds of rest in this station, scale distance as needed.

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Friday 07.12.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
5 Burpees
5 Ball Slams

B) 3 Rounds:

8 Windmills, R
8 WIndmills, L
4 Push-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.

Workout

For Time:

20 Calorie Row
5 Bench Press, 135#/95#
5 Kettlebell Swings, 70#/53#
20 Calorie Row
10 Bench Press, 135#/95#
10 Kettlebell Swings, 70#/53#
20 Calorie Row
15 Bench Press, 135#/95#
15 Kettlebell Swings, 70#/53#
20 Calorie Row
20 Bench Press, 135#/95#
20 Kettlebell Swings, 70#/53#

AX: 75#55#
RX: As is
RX+: 155#/105#

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: the rowing station should not take you more than 90 seconds to complete, scale as needed.

Kettlebell Swings/ Bench Press: each of these movements should be at a weight that you can complete in sets of 5 repetitions each time you grab them!

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Wednesday 07.10.19

Warm-Up

A) EMOM x 12 minutes, alternating:

Minute 1: 30 seconds Row
Minute 2: 5 Push-Ups + 20 Sit-Ups
Minute 3: Russian Kettlebell Swings

B) 3 Rounds:

3 Strict Press
6 Push Press
9 GHD Sit-Ups

Strength

Push Jerk

3 reps @ RPE7
3 reps @ RPE8
3 reps @ RPE9
Then 1 more set of 3 at a -10% drop of 3 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 1 set 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

10 Rounds For Time:

5 Ring Dips
5 Sumo Deadlift High Pulls, 95#/65#
10 Knee Raises

Workout Tip

Ring Dips: each set should not take more than 2 sets to complete. Scale to push-ups if needed.

Sumo Deadlift High Pulls: each set should not take more than 2 sets to complete.

.

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Wednesday 07.10.19

Warm-Up

A) EMOM x 12 minutes, alternating:

Minute 1: 30 seconds Row
Minute 2: 5 Push-Ups + 20 Sit-Ups
Minute 3: Russian Kettlebell Swings

B) 3 Rounds:

3 Strict Press
6 Push Press
9 GHD Sit-Ups

Strength

Push Jerk

3 reps @ RPE7
3 reps @ RPE8
3 reps @ RPE9
Then 1 more set of 3 at a -10% drop of 3 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 1 set 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

10 Rounds For Time:

5 Ring Dips
5 Sumo Deadlift High Pulls, 95#/65#
10 Knee Raises

Workout Tip

Ring Dips: each set should not take more than 2 sets to complete. Scale to push-ups if needed.

Sumo Deadlift High Pulls: each set should not take more than 2 sets to complete.

.

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Sunday 07.07.19

Warm-Up

A) 3 Rounds of:

15m High Knees
15m Butt Kickers
150m Run

B) 4 Rounds:

8 Dumbbell Snatches
8 Air Squats
8 Ring Rows
8 Air Squats

Workout

“Two to Tango”

In Teams of 2 Complete The Following:

For Time:

60-50-40-30-20 Calorie Row

30-25-20-15-10 Push Press, 135#/95#

30-25-20-15-10 Front Squat, 135#/95#

6-5-4-3-2 Rope Climb, 15′ Ascent

AX: 95#/65#. Pull-Ups x2
RX: As is
RX+: 155#/105#

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.
As a team of 2 break up the total amount of work any way that you would like.

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Saturday 07.06.19

Warm-Up

A) 400m Run

Then, 3 rounds:
5 Ring Rows
5 Strict Press
5 Knee Raises

Then,
400m Run

B) 5 Press
5 Push Press
10 Cal Row

Strength

Push Jerk

3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump.

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

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.

Workout

2 Rounds of:

2 Minute AMRAP

10 Burpee Box Jumps, 24”/20#
Max Toes-to-Bar

– 1 Minute Rest

2 Minute Max Calorie Row/Bike

– 1 Minute Rest

Workout Tip

You will perform a burpee, then perform a box jump for every repetition. In the remainder of the time perform as many toes to bar as possible.

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Sunday 07.07.19

Warm-Up

A) 3 Rounds of:

15m High Knees
15m Butt Kickers
150m Run

B) 4 Rounds:

8 Dumbbell Snatches
8 Air Squats
8 Ring Rows
8 Air Squats

Workout

“Two to Tango”

In Teams of 2 Complete The Following:

For Time:

60-50-40-30-20 Calorie Row

30-25-20-15-10 Push Press, 135#/95#

30-25-20-15-10 Front Squat, 135#/95#

6-5-4-3-2 Rope Climb, 15′ Ascent

AX: 95#/65#. Pull-Ups x2
RX: As is
RX+: 155#/105#

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.
As a team of 2 break up the total amount of work any way that you would like.

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Saturday 07.06.19

Warm-Up

A) 400m Run

Then, 3 rounds:
5 Ring Rows
5 Strict Press
5 Knee Raises

Then,
400m Run

B) 5 Press
5 Push Press
10 Cal Row

Strength

Push Jerk

3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump.

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

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.

Workout

2 Rounds of:

2 Minute AMRAP

10 Burpee Box Jumps, 24”/20#
Max Toes-to-Bar

– 1 Minute Rest

2 Minute Max Calorie Row/Bike

– 1 Minute Rest

Workout Tip

You will perform a burpee, then perform a box jump for every repetition. In the remainder of the time perform as many toes to bar as possible.

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Wednesday 07.03.19

Warm-Up

A) 2 Rounds:

4 Windmills, each side
8 Dumbbell Power Cleans
12 Ball Slams

B) 3 Rounds, with an empty barbell:

1 Power Clean
1 Press
2 Push Press
2 Split Jerk
20 Seconds Rest

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk
(1 + 1 + 1) = 1 Set

1 set @RPE6
2 sets @ RPE7

Strength Tip

Objective: build to an RPE of 7 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.

Workout

“Alternate Station A and Station B Every 3 Minutes x 6 rounds:

Station A

10 Touch-and-Go Deadlifts, 185#/135#
10 Toes-To-Bar
50 Double-Unders

Station B

400m Run

AX: 135#/95#
RX: As is
RX+: 225#/155#

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.

You should have over a minute of rest for each station, scale repetitions as needed.

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