Trifecta Trifecta

Posts Tagged ‘Squat Clean’

Monday 02.11.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Snatch, at mid shin

100m-100m-100m:

Row

Strength

Power Snatches, unbroken

3 sets x 4 reps

Objective: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Unbroken Power Snatch: Start with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

“EMOMDAY”

Every 2 Minute x 8 Rounds:

Alternate Rounds

A.
5 Squat Cleans
10 Burpees Over the Bar

B.
300m Row

RX+:135#/95#
RX: 95#/65#
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.

Squat Cleans: should be unbroken. Scale load as needed.

Row: you should complete the row with over 30 seconds of rest, scale distance to 200m if needed.

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Monday 02.11.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Snatch, at mid shin

100m-100m-100m:

Row

Strength

Power Snatches, unbroken

3 sets x 4 reps

Objective: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Unbroken Power Snatch: Start with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

“EMOMDAY”

Every 2 Minute x 8 Rounds:

Alternate Rounds

A.
5 Squat Cleans
10 Burpees Over the Bar

B.
300m Row

RX+:135#/95#
RX: 95#/65#
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.

Squat Cleans: should be unbroken. Scale load as needed.

Row: you should complete the row with over 30 seconds of rest, scale distance to 200m if needed.

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Saturday 02.02.19

Warm-Up

A) EMOM x 8:

Odd:
8 Cal Bike
Max Sit-Ups

Even:
8 Cal Row
Max Kettlebell Swings, light

B) 3 Rounds with an empty bar:

8 Wall Balls
4 Hang Squat Cleans, with an empty bar
8 Knee Raises
– 30 seconds rest

Strength

Squat Clean

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months. Compare the load from last week.

Strength Tip

If athletes’ 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 athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

3 Rounds for Time:

20 Calorie Row/Bike
20 Toes-to-Bar
20 Wall Balls, 20#/14#
20 Kettlebell Swings, 53#/35#

Workout Tip

Row: you should push this station!

Wall Ball and Kettlebell Swing: you should choose a weight that you can complete in 2 sets or less every time you grab the bar.

Toes-to-Bar: if you have difficulty with toes to bar, scale to knees to elbows with the same repetitions.

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Saturday 02.02.19

Warm-Up

A) EMOM x 8:

Odd:
8 Cal Bike
Max Sit-Ups

Even:
8 Cal Row
Max Kettlebell Swings, light

B) 3 Rounds with an empty bar:

8 Wall Balls
4 Hang Squat Cleans, with an empty bar
8 Knee Raises
– 30 seconds rest

Strength

Squat Clean

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months. Compare the load from last week.

Strength Tip

If athletes’ 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 athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

3 Rounds for Time:

20 Calorie Row/Bike
20 Toes-to-Bar
20 Wall Balls, 20#/14#
20 Kettlebell Swings, 53#/35#

Workout Tip

Row: you should push this station!

Wall Ball and Kettlebell Swing: you should choose a weight that you can complete in 2 sets or less every time you grab the bar.

Toes-to-Bar: if you have difficulty with toes to bar, scale to knees to elbows with the same repetitions.

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Friday 01.25.19

Warm-Up

A) EMOM x 8 rounds:

Odd:
8 Cal Bike
8 Air squats

Even:
8 Ring Rows
8 Burpees

B) 2 Rounds, with an empty bar:

4 Front Squats
8 Sit-Ups
4 Press
8 Sit-Ups
4 Thrusters
8 Sit-Ups

Strength

Squat Clean

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best clean if you have a number from the last 6 months.

Strength Tip

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 their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

24-16-8:
Calorie Row/Bike
12-8-4:
Power Snatches
6-4-2:
Bar Muscle-Ups

AX: 75#/55#
RX: 95#/65#
RX+: 115#/75#

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.

Cal Row: you should push this station!

Power Snatch: you should choose a weight that you can complete in 2 sets or less every time you grab the bar.

Bar Muscle-Up: if you have difficulty with bar muscle up, scale to strict pull-ups with the same repetitions as the power snatches!

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Friday 01.25.19

Warm-Up

A) EMOM x 8 rounds:

Odd:
8 Cal Bike
8 Air squats

Even:
8 Ring Rows
8 Burpees

B) 2 Rounds, with an empty bar:

4 Front Squats
8 Sit-Ups
4 Press
8 Sit-Ups
4 Thrusters
8 Sit-Ups

Strength

Squat Clean

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best clean if you have a number from the last 6 months.

Strength Tip

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 their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

24-16-8:
Calorie Row/Bike
12-8-4:
Power Snatches
6-4-2:
Bar Muscle-Ups

AX: 75#/55#
RX: 95#/65#
RX+: 115#/75#

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.

Cal Row: you should push this station!

Power Snatch: you should choose a weight that you can complete in 2 sets or less every time you grab the bar.

Bar Muscle-Up: if you have difficulty with bar muscle up, scale to strict pull-ups with the same repetitions as the power snatches!

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Wednesday 12.12.18

Warm-Up

A) EMOM for 8 min:

Odd minutes:

20 Singles, L Leg
20 Singles, R Leg
10 Double-Unders

Even minutes:

5 Wall Balls
10 Cal Row

B) 3 rounds with an empty bar:

4 Front Squats
8 Sit-Ups
4 Press
8 Sit-Ups

Strength

Squat Clean

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

Clean from Floor: if athletes’ 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 athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

For Time:

12 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks*
24 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks
36 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks
48 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks

AX: 25#/15#
RX: 50#/35#

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!

Dumbbell Hang Clean and Jerk: athletes should complete in 3 sets or less. Scale load.

Toes-to-Bar: athletes may scale to knees to elbows, sets should be completed in 3 sets or less.

Double-Unders: athletes may scale to a double amount in single-unders.

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Wednesday 12.12.18

Warm-Up

A) EMOM for 8 min:

Odd minutes:

20 Singles, L Leg
20 Singles, R Leg
10 Double-Unders

Even minutes:

5 Wall Balls
10 Cal Row

B) 3 rounds with an empty bar:

4 Front Squats
8 Sit-Ups
4 Press
8 Sit-Ups

Strength

Squat Clean

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

Clean from Floor: if athletes’ 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 athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

For Time:

12 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks*
24 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks
36 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks
48 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks

AX: 25#/15#
RX: 50#/35#

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!

Dumbbell Hang Clean and Jerk: athletes should complete in 3 sets or less. Scale load.

Toes-to-Bar: athletes may scale to knees to elbows, sets should be completed in 3 sets or less.

Double-Unders: athletes may scale to a double amount in single-unders.

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Wednesday 12.05.18

Warm-Up

A) 1 round:

300m Row

– Rest 30 seconds

200m Row

– Rest 30 seconds

100m Row

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

5 Front Squats
5 Strict Press
5 Thrusters

Strength

Squat Clean

3 sets x 2 reps @82% of the top weight of EMOMx18 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

If athletes’ 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 athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

2 Rounds for Time:

15 Back Squats, 155#/105#
12 Ring Muscle-Ups*
90 Double- Unders

AX: 115#/75#
RX: As is
RX+:185#/135#

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.

Back Squats: athletes should choose a load that they can complete in 3 sets or less.

Ring Muscle-Ups: athletes should be able to complete all reps in 4 sets or less. Scale repetitions as needed.

Double-Unders: athletes should be able to complete all repetitions in 90 seconds or less, scale as needed.

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Wednesday 12.05.18

Warm-Up

A) 1 round:

300m Row

– Rest 30 seconds

200m Row

– Rest 30 seconds

100m Row

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

5 Front Squats
5 Strict Press
5 Thrusters

Strength

Squat Clean

3 sets x 2 reps @82% of the top weight of EMOMx18 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

If athletes’ 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 athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

2 Rounds for Time:

15 Back Squats, 155#/105#
12 Ring Muscle-Ups*
90 Double- Unders

AX: 115#/75#
RX: As is
RX+:185#/135#

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.

Back Squats: athletes should choose a load that they can complete in 3 sets or less.

Ring Muscle-Ups: athletes should be able to complete all reps in 4 sets or less. Scale repetitions as needed.

Double-Unders: athletes should be able to complete all repetitions in 90 seconds or less, scale as needed.

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Tuesday 11.27.18

Warm-Up

A) Every 2 Minutes for 10 min:

10 Shoulder Rolls
10 Dumbbell Squats, 35#/25#
10 Calorie Row

B) 3 Rounds:

30 Second Plank Hold
30 Second Rest
30 Ring Rows
60 Second Rest

Strength

Squat Clean

3 sets x 3 reps @ 79% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 79lbs for their 3s

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

Strength Tip

If athletes’ 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 athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

10 minutes AMRAP:

1 Chest-to-Bar Pull-Up
1 Box Jump, 30″/24″
2 Chest-to-Bar Pull-Up
2 Box Jumps
3 Chest-to-Bar Pull-Up
3 Box Jumps

Workout Tip

Chest-to-Bar Pull-Up: athletes that cannot perform a chest to bar pull up should scale to strict pull-ups or strict ring rows.

Box Jumps: athletes should get out of their comfort zone with the box jumps, chose a height that is slightly higher than what they are used to.

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Tuesday 11.27.18

Warm-Up

A) Every 2 Minutes for 10 min:

10 Shoulder Rolls
10 Dumbbell Squats, 35#/25#
10 Calorie Row

B) 3 Rounds:

30 Second Plank Hold
30 Second Rest
30 Ring Rows
60 Second Rest

Strength

Squat Clean

3 sets x 3 reps @ 79% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 79lbs for their 3s

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

Strength Tip

If athletes’ 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 athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

10 minutes AMRAP:

1 Chest-to-Bar Pull-Up
1 Box Jump, 30″/24″
2 Chest-to-Bar Pull-Up
2 Box Jumps
3 Chest-to-Bar Pull-Up
3 Box Jumps

Workout Tip

Chest-to-Bar Pull-Up: athletes that cannot perform a chest to bar pull up should scale to strict pull-ups or strict ring rows.

Box Jumps: athletes should get out of their comfort zone with the box jumps, chose a height that is slightly higher than what they are used to.

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