Trifecta Trifecta

Posts Tagged ‘Split Jerk’

Sunday 08.04.19

Warm-Up

A) 3 Rounds of each:

30 seconds on/30 Seconds Transition:

Row @ RPE 7
Wall Ball
Ring Row

B) 3 Rounds:

100m Run
10 Knee Raises
10 Lunges

Strength

1 Power Clean + 1 Split Jerk

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 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.

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

In Teams of 2:

Capacity

5 Rounds:
10 Deadlifts, 95#/65#
10 Front Rack Lunges, 95#/65#

Then,
4 Rounds:
200m Run together
20 Box Jumps, 24″/20″
20 Pull-Ups

Then,
3 Rounds:
30 Kettlebell Swings 53#/35#
30 Calorie Row

Then,
2 Rounds:
40 Double-Unders
40 Hand-Release Push-Ups

Then,
1 Round:
100 Sit-Ups alternating every 10 reps.

RX+: 115#/75#
RX: As is.
AX: 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.

Front Squat: you should choose a weight that is challenging, but that you can complete in 1 unbroken set.

Note: if you do not have a partner, keep the rounds the same, but cut the repetitions in ½.

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Saturday 08.03.19

Warm-Up

A) 2 rounds:

1 Minute Bike @ RPE6
10m Bear Crawl
10m Butt Kicker
10m Bear Crawl
10m High Knees
10 Air Squats

B) 2 Rounds, with an empty barbell:

2 Strict Press
2 Front Squats
2 Thrusters
4 Front Rack Lunges
30 seconds Rest

Strength

1 Power Clean + 1 Split Jerk

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 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.

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

Every 2 Minutes for 6 Rounds:

4 Front Squats, 135#/95#
6 Strict Handstand Push-Ups
8 Calorie Row or Bike

RX+: 155#/105#
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.

Front Squat: you should choose a weight that is challenging, but that you can complete in 1 unbroken set.
Strict Handstand Push-Ups: you should be able to complete all 8 repetitions in 2 sets or less.

Bike/Row: this should be a hard sprint, get it done, and rest!

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Sunday 08.04.19

Warm-Up

A) 3 Rounds of each:

30 seconds on/30 Seconds Transition:

Row @ RPE 7
Wall Ball
Ring Row

B) 3 Rounds:

100m Run
10 Knee Raises
10 Lunges

Strength

1 Power Clean + 1 Split Jerk

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 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.

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

In Teams of 2:

Capacity

5 Rounds:
10 Deadlifts, 95#/65#
10 Front Rack Lunges, 95#/65#

Then,
4 Rounds:
200m Run together
20 Box Jumps, 24″/20″
20 Pull-Ups

Then,
3 Rounds:
30 Kettlebell Swings 53#/35#
30 Calorie Row

Then,
2 Rounds:
40 Double-Unders
40 Hand-Release Push-Ups

Then,
1 Round:
100 Sit-Ups alternating every 10 reps.

RX+: 115#/75#
RX: As is.
AX: 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.

Front Squat: you should choose a weight that is challenging, but that you can complete in 1 unbroken set.

Note: if you do not have a partner, keep the rounds the same, but cut the repetitions in ½.

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Saturday 08.03.19

Warm-Up

A) 2 rounds:

1 Minute Bike @ RPE6
10m Bear Crawl
10m Butt Kicker
10m Bear Crawl
10m High Knees
10 Air Squats

B) 2 Rounds, with an empty barbell:

2 Strict Press
2 Front Squats
2 Thrusters
4 Front Rack Lunges
30 seconds Rest

Strength

1 Power Clean + 1 Split Jerk

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 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.

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

Every 2 Minutes for 6 Rounds:

4 Front Squats, 135#/95#
6 Strict Handstand Push-Ups
8 Calorie Row or Bike

RX+: 155#/105#
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.

Front Squat: you should choose a weight that is challenging, but that you can complete in 1 unbroken set.
Strict Handstand Push-Ups: you should be able to complete all 8 repetitions in 2 sets or less.

Bike/Row: this should be a hard sprint, get it done, and rest!

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Monday 07.22.19

Warm-Up

A) 2 rounds:

200m Row
20m High Knees
20m Butt Kickers
20 Ring Rows

B) 2 Rounds:

40 seconds Plank Hold
20 seconds rest
40 seconds Air Squats
20 seconds rest
40 calories on Bike
20 seconds Rest

Strength

1 Power Clean + 1 Split Jerk

1 set @RPE6
1 set @ RPE7
1 set @ RPE8

Strength Tip

Objective: build to an RPE of 8 for 3 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.

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

“EMOMDAY”

12 Minutes EMOM:

Odd:
5 Deadlifts, 185#/135#
10 Push-Ups
15 Air Squats

Even:
12/10 Calorie Row

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 be able to complete each minute station with at least 15 seconds of rest each round.

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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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Monday 07.22.19

Warm-Up

A) 2 rounds:

200m Row
20m High Knees
20m Butt Kickers
20 Ring Rows

B) 2 Rounds:

40 seconds Plank Hold
20 seconds rest
40 seconds Air Squats
20 seconds rest
40 calories on Bike
20 seconds Rest

Strength

1 Power Clean + 1 Split Jerk

1 set @RPE6
1 set @ RPE7
1 set @ RPE8

Strength Tip

Objective: build to an RPE of 8 for 3 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.

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

“EMOMDAY”

12 Minutes EMOM:

Odd:
5 Deadlifts, 185#/135#
10 Push-Ups
15 Air Squats

Even:
12/10 Calorie Row

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 be able to complete each minute station with at least 15 seconds of rest each round.

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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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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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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!

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments