Trifecta Trifecta

Posts Tagged ‘Split Jerk’

Wednesday 01.30.19

Warm-Up

A) 2 Rounds of:

10m Bear Crawl
10m High Knees
10m Butt Kicker
10 Dumbbell Push Press

B) 1 Round:

100m Run
5 Burpees
100m Run
10 Lunges
100m Run
15 GHD Sit-Ups
100m Run

Strength

1 Heavy Set:

1 Push Press
1 Split jerk

Strength Tip

Your goal is to build to a heavy set of the complex. You will use the last 3 weeks of data to help you gauge your jumps.

Workout

Capacity

Every 2 minutes x 5 rounds:

200m Run
10 Dumbbell Snatches (5 each)

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#

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.

Run: you should complete the run in 1 minute or less! Scale the run to 150m or 100m if needed.

Dumbbell Snatch: you should be able to complete all 5 repetitions without putting the dumbbell down, and you should be able to complete all 10 repetitions in less than 30 seconds! Scale load as needed.

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Wednesday 01.30.19

Warm-Up

A) 2 Rounds of:

10m Bear Crawl
10m High Knees
10m Butt Kicker
10 Dumbbell Push Press

B) 1 Round:

100m Run
5 Burpees
100m Run
10 Lunges
100m Run
15 GHD Sit-Ups
100m Run

Strength

1 Heavy Set:

1 Push Press
1 Split jerk

Strength Tip

Your goal is to build to a heavy set of the complex. You will use the last 3 weeks of data to help you gauge your jumps.

Workout

Capacity

Every 2 minutes x 5 rounds:

200m Run
10 Dumbbell Snatches (5 each)

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#

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.

Run: you should complete the run in 1 minute or less! Scale the run to 150m or 100m if needed.

Dumbbell Snatch: you should be able to complete all 5 repetitions without putting the dumbbell down, and you should be able to complete all 10 repetitions in less than 30 seconds! Scale load as needed.

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Thursday 01.24.19

Warm-Up

A) 2 Rounds of:

45 seconds Burpee @ Moderate Pace
15 seconds Rest
45 seconds Row @ sec Moderate Pace
15 seconds Rest
45 seconds Run
15 seconds Rest

B) 2 Rounds:

10 Push Press, with an empty bar
15 Ring Rows
20 Sit-Ups

Strength

3 sets:

1 Push Press
1 Split jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics. Build off of last week.

Workout

Capacity

3 Minute Clock:

400m Row
Max AMRAP:
3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Seconds Rest

3 Minute Clock:

400m Run
Max AMRAP:
3 Handstand Push-Ups
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 Minute Clock:

400m Row
Max AMRAP:
3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 Minute Clock:

400m Run
Max AMRAP:
3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

Workout Tip

All movements should be unbroken.

Handstand Push-Ups: if handstand push-ups are challenging, scale to strict dumbbell press at a load that you can keep unbroken.

Chest-to-Bar Pull-Ups: scale to kipping pull-ups or ring rows if needed

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Thursday 01.24.19

Warm-Up

A) 2 Rounds of:

45 seconds Burpee @ Moderate Pace
15 seconds Rest
45 seconds Row @ sec Moderate Pace
15 seconds Rest
45 seconds Run
15 seconds Rest

B) 2 Rounds:

10 Push Press, with an empty bar
15 Ring Rows
20 Sit-Ups

Strength

3 sets:

1 Push Press
1 Split jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics. Build off of last week.

Workout

Capacity

3 Minute Clock:

400m Row
Max AMRAP:
3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Seconds Rest

3 Minute Clock:

400m Run
Max AMRAP:
3 Handstand Push-Ups
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 Minute Clock:

400m Row
Max AMRAP:
3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 Minute Clock:

400m Run
Max AMRAP:
3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

Workout Tip

All movements should be unbroken.

Handstand Push-Ups: if handstand push-ups are challenging, scale to strict dumbbell press at a load that you can keep unbroken.

Chest-to-Bar Pull-Ups: scale to kipping pull-ups or ring rows if needed

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Wednesday 01.16.19

Warm-Up

A) 4 Rounds:

10 Step-Ups, 24”/24”
5 Push-Ups

B) 3 Rounds of:

10 Walking lunges
10 Dumbbell Press
10 Ring Rows

Strength

2 sets:

1 Push Press
1 Split Jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

8 Minute AMRAP:

8 Bench Press, 135#95#
8 Chest-to-Bar Pull-Ups
8 Box Jumps, 24”/20”

– Rest 2 Minutes

4 Minute AMRAP:

8 Bench Press, 135#95#
8 Chest 2 Bar Pull Ups
8 Box Jumps, 24”/20”

RX+:155#/105#
RX: 135#/95#
AX: 95#/66#

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.

Bench Press: you should choose a weight that you can complete your sets of 8 in 2 sets or less. Scale the load as needed

Pull Ups: if pull-ups are challenging for you, scale the reps down so you can complete each set in 2 sets or less. Scale to pull-ups or ring rows.

Box Jumps: Each round of jumps should not take you more than 40 seconds to complete.

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Wednesday 01.16.19

Warm-Up

A) 4 Rounds:

10 Step-Ups, 24”/24”
5 Push-Ups

B) 3 Rounds of:

10 Walking lunges
10 Dumbbell Press
10 Ring Rows

Strength

2 sets:

1 Push Press
1 Split Jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

8 Minute AMRAP:

8 Bench Press, 135#95#
8 Chest-to-Bar Pull-Ups
8 Box Jumps, 24”/20”

– Rest 2 Minutes

4 Minute AMRAP:

8 Bench Press, 135#95#
8 Chest 2 Bar Pull Ups
8 Box Jumps, 24”/20”

RX+:155#/105#
RX: 135#/95#
AX: 95#/66#

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.

Bench Press: you should choose a weight that you can complete your sets of 8 in 2 sets or less. Scale the load as needed

Pull Ups: if pull-ups are challenging for you, scale the reps down so you can complete each set in 2 sets or less. Scale to pull-ups or ring rows.

Box Jumps: Each round of jumps should not take you more than 40 seconds to complete.

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Wednesday 01.09.19

Warm-Up

A) 4 Rounds:

100m Jog
10 Air Squats

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Burpees, over an empty bar
– Rest 30 Seconds

Strength

1 Push Press
1 Split jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

Every 4 Minutes x 4 rounds:

200m Run
10 Strict Handstand Push-Ups
10 Strict Pull-Ups

AX: Dumbbell Press and Ring Rows.
RX: kipping movements

Workout Tip

You should be able to complete each round with a minimum of 30 seconds of rest in between rounds.

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Wednesday 01.09.19

Warm-Up

A) 4 Rounds:

100m Jog
10 Air Squats

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Burpees, over an empty bar
– Rest 30 Seconds

Strength

1 Push Press
1 Split jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

Every 4 Minutes x 4 rounds:

200m Run
10 Strict Handstand Push-Ups
10 Strict Pull-Ups

AX: Dumbbell Press and Ring Rows.
RX: kipping movements

Workout Tip

You should be able to complete each round with a minimum of 30 seconds of rest in between rounds.

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Tuesday 01.01.19

Warm-Up

A) 5 Rounds:

20 sec work / 10 sec 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 the bar
30 sec Plank hold

Strength

4 Sets:

1 Push Press
2 Power Jerk
3 Split Jerk

Strength Tip

If you do have an established 1RM split jerk, you should work between 65%-70%. If you do not have an established 1RM Split Jerk, you should work with a weight which you can comfortably push press and jerk with good mechanics. Compare to 12/27)

Workout

Capacity

15 Min AMRAP:

4 Hang Power Clean, 135#/95#
8 Push-Ups
12 Wall Balls, 20#/14#

– After every 3 Rounds run 400m

Workout Tip

Hang Power Clean: you should choose a weight that you may complete all 4 repetitions unbroken.

Wall Ball: you should choose a load that you can complete all 12 repetitions in 2 sets or less.

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Tuesday 01.01.19

Warm-Up

A) 5 Rounds:

20 sec work / 10 sec 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 the bar
30 sec Plank hold

Strength

4 Sets:

1 Push Press
2 Power Jerk
3 Split Jerk

Strength Tip

If you do have an established 1RM split jerk, you should work between 65%-70%. If you do not have an established 1RM Split Jerk, you should work with a weight which you can comfortably push press and jerk with good mechanics. Compare to 12/27)

Workout

Capacity

15 Min AMRAP:

4 Hang Power Clean, 135#/95#
8 Push-Ups
12 Wall Balls, 20#/14#

– After every 3 Rounds run 400m

Workout Tip

Hang Power Clean: you should choose a weight that you may complete all 4 repetitions unbroken.

Wall Ball: you should choose a load that you can complete all 12 repetitions in 2 sets or less.

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Thursday 12.20.18

Warm-Up

A) 4 Rounds:

250m Row
10 Strict Dumbbell Press, 20lb/10lb
10 GHD Sit-Up
– Rest 45 Seconds

B) 1 Round:

30 seconds Handstand Hold
30 seconds Air Squat
30 seconds Rest
20 seconds Handstand Hold
20 seconds Air Squat

Strength

3 Sets:

1 Push Press
2 Power Jerks
3 Split Jerks

Note: athletes with an established 1RM split jerk should work between 65%-70%. Athletes without an established 1RM Split Jerk should work with a weight which they could comfortably push press and jerk with good mechanics.

Workout

21-15-9:

Dumbbell Hang Squat Clean, 50#/35#
Handstand Push-Up

Workout Tip

Dumbbell Hang Squat Clean: should be complete in 3 sets or less. Each round.

Handstand Push-Ups: Athletes should be able to complete each round in 4 sets or less. Scale to Strict Dumbbell Press if Handstand Push Ups are not there!

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Thursday 12.20.18

Warm-Up

A) 4 Rounds:

250m Row
10 Strict Dumbbell Press, 20lb/10lb
10 GHD Sit-Up
– Rest 45 Seconds

B) 1 Round:

30 seconds Handstand Hold
30 seconds Air Squat
30 seconds Rest
20 seconds Handstand Hold
20 seconds Air Squat

Strength

3 Sets:

1 Push Press
2 Power Jerks
3 Split Jerks

Note: athletes with an established 1RM split jerk should work between 65%-70%. Athletes without an established 1RM Split Jerk should work with a weight which they could comfortably push press and jerk with good mechanics.

Workout

21-15-9:

Dumbbell Hang Squat Clean, 50#/35#
Handstand Push-Up

Workout Tip

Dumbbell Hang Squat Clean: should be complete in 3 sets or less. Each round.

Handstand Push-Ups: Athletes should be able to complete each round in 4 sets or less. Scale to Strict Dumbbell Press if Handstand Push Ups are not there!

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