Trifecta Trifecta

Posts Tagged ‘Split Jerk’

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

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!

Continue ReadingNo Comments

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!

Continue ReadingNo Comments

Tuesday 12.11.18

Warm-Up

A) 3 Rounds:

20m High Knees
100m Run
20m Butt kickers
100m Run

B) Every Minute x for 4 min, with an empty bar:

10 Lunges
10 Sit-Ups
Max Plank Hold, in push-up position

Strength

Split Jerk

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

Capacity:

21-15-9-6

Handstand Push-Up

800m-400m-200m-100m

Run

Workout Tip

Handstand Push-Ups: athletes that have trouble with Handstand Push-Ups, may scale to strict barbell press.

Run: athletes need to complete each run under the following:

800m- 4 Min
400m- 2 Min
200m – 1 Min
100m – 30 seconds.

Continue ReadingNo Comments

Tuesday 12.11.18

Warm-Up

A) 3 Rounds:

20m High Knees
100m Run
20m Butt kickers
100m Run

B) Every Minute x for 4 min, with an empty bar:

10 Lunges
10 Sit-Ups
Max Plank Hold, in push-up position

Strength

Split Jerk

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

Capacity:

21-15-9-6

Handstand Push-Up

800m-400m-200m-100m

Run

Workout Tip

Handstand Push-Ups: athletes that have trouble with Handstand Push-Ups, may scale to strict barbell press.

Run: athletes need to complete each run under the following:

800m- 4 Min
400m- 2 Min
200m – 1 Min
100m – 30 seconds.

Continue ReadingNo Comments

Thursday 12.06.18

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Overhead Lunges, with an Empty Bar

B) Every Minute for 4 minutes, with an empty bar:

10 Wall Balls, 14#/12#
Max Sit-Ups

Strength

Split Jerk

3 sets x 2 reps @ 82% of the top weight of EMOM x 18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 82lbs for their 2s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 2 repetitions and 3 sets.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

Capacity:

7 minutes to Build to a 5-Rep Overhead Squat

– Rest 3 Minutes

10 Minute AMRAP:

2 Overhead Squats @ 5RM weight
200m Row

Workout Tip

Athletes should use a rack for their overhead squats. The overhead movement may be scaled to a 5 rep front squat. That same weight is used for the AMRAP workout.

Continue ReadingNo Comments

Thursday 12.06.18

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Overhead Lunges, with an Empty Bar

B) Every Minute for 4 minutes, with an empty bar:

10 Wall Balls, 14#/12#
Max Sit-Ups

Strength

Split Jerk

3 sets x 2 reps @ 82% of the top weight of EMOM x 18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 82lbs for their 2s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 2 repetitions and 3 sets.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

Capacity:

7 minutes to Build to a 5-Rep Overhead Squat

– Rest 3 Minutes

10 Minute AMRAP:

2 Overhead Squats @ 5RM weight
200m Row

Workout Tip

Athletes should use a rack for their overhead squats. The overhead movement may be scaled to a 5 rep front squat. That same weight is used for the AMRAP workout.

Continue ReadingNo Comments