Trifecta Trifecta

Posts Tagged ‘Squat Clean’

Thursday 10.17.19

Warm-Up

A) 2 Rounds:

15m High Knees
15 Broad Jumps
100m Run
15m High Knees
15 Broad Jumps
100m Row

B) 15-10-5:

Dumbbell Power Cleans
Dumbbell Front Squats
GHD Sit-Ups

Strength

Clean Work

EMOMx4 minutes:

2 Hang Clean, Above the Knee
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:

2 Hang Clean, below The Knees
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:

2 Squat Clean
@ RPE 7

Strength Tip

In this set, we are using 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.

Clean: grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

15-12-9:

Thrusters
Toes-to-Bar
Burpee-Over-Bar

AX- 75#/55#
RX- 95#/65#
RX+- 135#/95#

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.

Thrusters/Toes-to-Bar: you should be able to complete each round of thrusters and toes to bar in 3 sets or less. Scale load as needed.

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Monday 10.07.19

Warm-Up

A) 40 seconds on / 20 seconds rest X 4 rounds:

Cal Bike
Burpees
Sit-Up

B) 2 rounds:

6 Front Squats, with an empty bar
6 Push Press
3 Strict Pull-Ups
3 Strict Toes-to-Bar

Strength

Clean Work

EMOMx3 minutes:

3 Hang Clean, Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3 minutes:

3 Hang Clean, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3 minutes:

Squat Clean
@ RPE 7

Strength Tip

In this set, we are using 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.

Clean: grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

“EMOMDAY”

EMOMx12 minutes:

A.
5 Clean And Jerk, 135#/95#

B.
10 Calorie Bike

C.
15 Toes-to-Bar

AX- 95#/65#.
RX- 135#/95#
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.

Run: you should be able to complete the run under 60 seconds.

Clean and Jerk: your weight should be load you can complete in 45 seconds or less

Cal Bike: this should be a sprint and you should be able to complete each round in 45 seconds or less.

Toes-to-bar: scale to knee raises if needed, you should be able to complete each round in 45 seconds.

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Monday 10.07.19

Warm-Up

A) 40 seconds on / 20 seconds rest X 4 rounds:

Cal Bike
Burpees
Sit-Up

B) 2 rounds:

6 Front Squats, with an empty bar
6 Push Press
3 Strict Pull-Ups
3 Strict Toes-to-Bar

Strength

Clean Work

EMOMx3 minutes:

3 Hang Clean, Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3 minutes:

3 Hang Clean, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3 minutes:

Squat Clean
@ RPE 7

Strength Tip

In this set, we are using 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.

Clean: grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

“EMOMDAY”

EMOMx12 minutes:

A.
5 Clean And Jerk, 135#/95#

B.
10 Calorie Bike

C.
15 Toes-to-Bar

AX- 95#/65#.
RX- 135#/95#
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.

Run: you should be able to complete the run under 60 seconds.

Clean and Jerk: your weight should be load you can complete in 45 seconds or less

Cal Bike: this should be a sprint and you should be able to complete each round in 45 seconds or less.

Toes-to-bar: scale to knee raises if needed, you should be able to complete each round in 45 seconds.

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Thursday 10.03.19

Warm-Up

A) 500m Row

B) 2 rounds:

6 Front Squats, with an empty bar
3 Strict Press
3 Strict Pull-Ups

Strength

Clean

EMOMx3
3 Hang Clean, Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3
3 Hang Clean, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3
3 Squat Clean
@ RPE 7

Strength Tip

In this set, we are using 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.

Note: athletes will perform 3 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.
In this set, we are using 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.

Clean: grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

4 Rounds for time:

200m Run
4 Hang Squat Clean Thrusters

AX- 95#/65#.
RX- 115#/75#
RX+- 135#/95#

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 be able to complete the run under 60 seconds.

Hang squat clean thruster: this movement is a hybrid movement, it is a hang squat clean plus a thruster for each repetition.

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Thursday 10.03.19

Warm-Up

A) 500m Row

B) 2 rounds:

6 Front Squats, with an empty bar
3 Strict Press
3 Strict Pull-Ups

Strength

Clean

EMOMx3
3 Hang Clean, Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3
3 Hang Clean, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3
3 Squat Clean
@ RPE 7

Strength Tip

In this set, we are using 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.

Note: athletes will perform 3 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.
In this set, we are using 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.

Clean: grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

4 Rounds for time:

200m Run
4 Hang Squat Clean Thrusters

AX- 95#/65#.
RX- 115#/75#
RX+- 135#/95#

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 be able to complete the run under 60 seconds.

Hang squat clean thruster: this movement is a hybrid movement, it is a hang squat clean plus a thruster for each repetition.

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Saturday 09.07.19

Warm-Up

A) 1 Round:

200m Run
20 Air Squats
20 Sit-Ups
200m Run

B) 2 Rounds:

12 Dumbbell Deadlifts
6 Dumbbell Front Squats
3 Dumbbell Hang Cleans
1 Minute rest

Strength

Hang Power Clean, From Ground

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9
Then 3 set at 85% of [email protected]

Strength Tip

In this set, we are using 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.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Power Clean from Floor: grab the bar in your clean grip. 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 position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

For Time:
6 Bar Muscle-Ups
12 Squat Cleans
400m Run
4 Bar Muscle-Ups
8 Squat Cleans
400m Run
2 Bar Muscle-Ups
4 Squat Cleans
400m Run

Workout Tip

Bar Muscle Ups: scale to 2x Chest to Bar Pull-Ups if bar Muscle-Ups are challenging. Each station of bar Muscle-Ups should not be broken up in more than 3 sets each round.

Squat Cleans: this load should be moderate. You should be able to complete each round in 2 minutes or less for the first round, 90 seconds the second round, and 1 minute the third round.

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Saturday 09.07.19

Warm-Up

A) 1 Round:

200m Run
20 Air Squats
20 Sit-Ups
200m Run

B) 2 Rounds:

12 Dumbbell Deadlifts
6 Dumbbell Front Squats
3 Dumbbell Hang Cleans
1 Minute rest

Strength

Hang Power Clean, From Ground

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9
Then 3 set at 85% of [email protected]

Strength Tip

In this set, we are using 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.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Power Clean from Floor: grab the bar in your clean grip. 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 position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

For Time:
6 Bar Muscle-Ups
12 Squat Cleans
400m Run
4 Bar Muscle-Ups
8 Squat Cleans
400m Run
2 Bar Muscle-Ups
4 Squat Cleans
400m Run

Workout Tip

Bar Muscle Ups: scale to 2x Chest to Bar Pull-Ups if bar Muscle-Ups are challenging. Each station of bar Muscle-Ups should not be broken up in more than 3 sets each round.

Squat Cleans: this load should be moderate. You should be able to complete each round in 2 minutes or less for the first round, 90 seconds the second round, and 1 minute the third round.

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Saturday 05.04.19

Warm-Up

A) 2 Rounds:

20 seconds Cal Bike
10 seconds Rest
20 seconds Ball Slams
10 seconds Rest

B) 3 Rounds:

3 Overhead Squats, with an empty bar
3 Muscle Snatches
10 Wall Balls

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8 x 2 sets

Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

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

Every 4 Minutes x 3 Rounds:

30/25 Calorie Row
15 Squat Cleans

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#, Ground-to-Overhead

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

Calorie Row: you should be able to complete all the rowing portion in 2 minutes or less, scale as needed.

Squat Cleans: choose a weight that you can complete in 3 sets or less.

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Saturday 05.04.19

Warm-Up

A) 2 Rounds:

20 seconds Cal Bike
10 seconds Rest
20 seconds Ball Slams
10 seconds Rest

B) 3 Rounds:

3 Overhead Squats, with an empty bar
3 Muscle Snatches
10 Wall Balls

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8 x 2 sets

Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

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

Every 4 Minutes x 3 Rounds:

30/25 Calorie Row
15 Squat Cleans

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#, Ground-to-Overhead

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

Calorie Row: you should be able to complete all the rowing portion in 2 minutes or less, scale as needed.

Squat Cleans: choose a weight that you can complete in 3 sets or less.

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Monday 04.15.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
100m Row
100m Run

B) EMOM x 8 minutes:

Odd:

5 Air Squats
1 Burpee

Even:

10 Sit-Ups
1 Burpee

Strength

Back Squat

Heavy 4
Then 2 sets x 4 reps at 10% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

‘EMOMDAY”

EMOM x 15

Minute 1:

5 Squat Cleans

Minute 2:

10 GHD Sit-Ups

Minute 3:

15/12 Calorie Row

AX: 115#/75#
RX:135#/95#
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.

Squat Clean: you should choose a weight that you can complete in touch and go repetitions or complete under 30 seconds.

GHD Sit Ups: you should choose a rep range that you can complete in 1 set unbroken.

Row: you should complete all repetitions in 45 or less! Scale as needed.

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Monday 04.15.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
100m Row
100m Run

B) EMOM x 8 minutes:

Odd:

5 Air Squats
1 Burpee

Even:

10 Sit-Ups
1 Burpee

Strength

Back Squat

Heavy 4
Then 2 sets x 4 reps at 10% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

‘EMOMDAY”

EMOM x 15

Minute 1:

5 Squat Cleans

Minute 2:

10 GHD Sit-Ups

Minute 3:

15/12 Calorie Row

AX: 115#/75#
RX:135#/95#
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

Squat Clean: you should choose a weight that you can complete in touch and go repetitions or complete under 30 seconds.

GHD Sit Ups: you should choose a rep range that you can complete in 1 set unbroken.

Row: you should complete all repetitions in 45 or less! Scale as needed.

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Friday 03.29.19

Warm-Up

A) EMOM x 6 minutes:

Odd: 40 seconds Row
Even: 40 seconds Jump Rope

B) 2 Rounds of:

200m Run
10 Power Cleans, below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups
Rest 30 Seconds

Strength

Squat Clean

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

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 your back is straight with the 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

0:00-3:00:
500m Row

3:00-6:00:
50 Double-Unders
25 Hand Release Push-Ups

6:00-9:00:
500m Row

9:00-12:00:
50 Double-Unders
25 Hand Release Push-Ups

Workout Tip

Each station should be completed with some rest in between stations. Scale repetitions as needed to make this happen. You should have a minimum of 30 seconds rest between stations.

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