Trifecta Trifecta

Posts Tagged ‘Strict DB Press’

Sunday 05.26.19

Warm-Up

A) 3 Rounds:

15 Russian Kettlebell Swings, 53#/35#
15 Dumbbell Press
15 Calorie Assault Bike

B) 3 Rounds:

8 Russian Kettlebell Swings, 53#/35#
4 Burpees
8 Calorie Bike
4 Dumbbell Snatches

Workout

25 Minute Ladder:

4 Power Snatches, 75#/55#
4 Handstand Push-Ups
8 Calorie Bike

Then,
8 Power Snatches, 75#/55#
8 Handstand Push-Ups
16 Calorie Bike

Then,
12 Power Snatches, 75#/55#
12 Handstand Push-Ups
24 Calorie Bike

Then,
16 Power Snatch, 75#/55#
16 Handstand Push-Ups
32 Calorie Bike…ETC

Workout Tip

Power Snatch: choose a load that you can complete in touch and go reps. Scale load as needed.

Handstand Push Ups: scale to strict Dumbbell Press if needed.

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Saturday 05.18.19

Warm-Up

A) 2 Rounds:

200m Run
10 Press, with an empty bar
200m Row

B) 3 Rounds:

20 sec Handstand Hold
20 sec Rest
20 sec Plank Hold
20 sec Rest

Strength

1 Push Press + 2 Split Jerk

1 rep every 2 minutes x 7 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
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.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. 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: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

500m Row

6 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

4 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

2 Rounds:
1 Rope Climb
5 Handstand Push-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Strict Dumbbell Press

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

Handstand Push-Up: you should be able to complete each set of 5 repetitions in 2 sets or less, scale as needed.

Rope Climb: you may scale the rope climb every round for 3 strict pull-ups or 4 chest-to-bar pull-ups

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Saturday 05.18.19

Warm-Up

A) 2 Rounds:

200m Run
10 Press, with an empty bar
200m Row

B) 3 Rounds:

20 sec Handstand Hold
20 sec Rest
20 sec Plank Hold
20 sec Rest

Strength

1 Push Press + 2 Split Jerk

1 rep every 2 minutes x 7 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
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.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. 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: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

500m Row

6 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

4 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

2 Rounds:
1 Rope Climb
5 Handstand Push-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Strict Dumbbell Press

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

Handstand Push-Up: you should be able to complete each set of 5 repetitions in 2 sets or less, scale as needed.

Rope Climb: you may scale the rope climb every round for 3 strict pull-ups or 4 chest-to-bar pull-ups

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Friday 05.03.19

Warm-Up

A) 1 Round:

500m Row

Then 3 rounds of:

8 Tempo Ring Rows (3-0-3)
8 Tempo Strict Dumbbell Press (3-0-3)

(3 seconds down, zero pause, 3 seconds up)

B) 1 Round:

10 Sit-Ups
10 Lunges
10 Sit-Ups
10 Air Squats
10 Sit-Ups
10 Wall Balls

Strength

Weighted Pull-Ups

2 sets x 5 reps @ RPE 7

Strict Pull-Ups

2 sets x 5 reps @ RPE 7

Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for your scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

Strength Tip

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

Capacity

10 Rounds For Time:

8 Weighted Lunges
4 Dumbbell Snatches
2 Handstand Push-Ups

RX+: 50#/35# Strict Handstand Push Up, 4-inch deficit
RX: 50#/35# Kipping Handstand Push-Ups
AX:30#/20# Dumbbell Press

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

Weighted Lunges: you should be able to complete all lunges in 1 unbroken set.

Dumbbell Snatches: alternate each repetition.

Handstand Push-Up: choose the most appropriate variation that is the most challenging. You should be able to complete every set unbroken.

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Friday 05.03.19

Warm-Up

A) 1 Round:

500m Row

Then 3 rounds of:

8 Tempo Ring Rows (3-0-3)
8 Tempo Strict Dumbbell Press (3-0-3)

(3 seconds down, zero pause, 3 seconds up)

B) 1 Round:

10 Sit-Ups
10 Lunges
10 Sit-Ups
10 Air Squats
10 Sit-Ups
10 Wall Balls

Strength

Weighted Pull-Ups

2 sets x 5 reps @ RPE 7

Strict Pull-Ups

2 sets x 5 reps @ RPE 7

Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for your scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

Strength Tip

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

Capacity

10 Rounds For Time:

8 Weighted Lunges
4 Dumbbell Snatches
2 Handstand Push-Ups

RX+: 50#/35# Strict Handstand Push Up, 4-inch deficit
RX: 50#/35# Kipping Handstand Push-Ups
AX:30#/20# Dumbbell Press

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

Weighted Lunges: you should be able to complete all lunges in 1 unbroken set.

Dumbbell Snatches: alternate each repetition.

Handstand Push-Up: choose the most appropriate variation that is the most challenging. You should be able to complete every set unbroken.

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Thursday 04.11.19

Warm-Up

A) 10 Step-Ups on a box
10 V – Ups
5 Push-Ups
5 Strict Pull-Ups

B) 2 Rounds:

8 calorie Bike
8 Strict Press, with a barbell
8 Front Squats, with a barbell

Strength

EMOMx10

2 Power Clean From Floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

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 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.

Workout

6 Rounds:

10 Dumbbell Snatches,
8 Box Jumps, 24″/20″
6 Handstand Push-Ups

RX+:50#/35#. Strict Handstand Push-Ups
RX: 50#/35#
AX: 35#/25#

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.

Dumbbell Snatch: You should be able to complete all 10 in 1 minute or less, scale load as needed.

Handstand Push-Ups: if you can, perform the movements strict, if handstand push-ups need to be modified, scale to dumbbell strict press.

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Thursday 04.11.19

Warm-Up

A) 10 Step-Ups on a box
10 V – Ups
5 Push-Ups
5 Strict Pull-Ups

B) 2 Rounds:

8 calorie Bike
8 Strict Press, with a barbell
8 Front Squats, with a barbell

Strength

EMOMx10

2 Power Clean From Floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

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 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.

Workout

6 Rounds:

10 Dumbbell Snatches,
8 Box Jumps, 24″/20″
6 Handstand Push-Ups

RX+:50#/35#. Strict Handstand Push-Ups
RX: 50#/35#
AX: 35#/25#

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.

Dumbbell Snatch: You should be able to complete all 10 in 1 minute or less, scale load as needed.

Handstand Push-Ups: if you can, perform the movements strict, if handstand push-ups need to be modified, scale to dumbbell strict press.

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Monday 03.25.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump, 30”/24”
30m Sprint
Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep bench. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

“EMOMONDAY”

Every 3 minutes x 5 rounds:

30 Double-Unders
20 Calorie Row
10 Back Rack Lunges

AX: 45#/35#.
RX: 75#/55#.
RX+: 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.

In each 3 minute station, you should have some rest.

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Monday 03.25.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump, 30”/24”
30m Sprint
Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep bench. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

“EMOMONDAY”

Every 3 minutes x 5 rounds:

30 Double-Unders
20 Calorie Row
10 Back Rack Lunges

AX: 45#/35#.
RX: 75#/55#.
RX+: 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.

In each 3 minute station, you should have some rest.

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Wednesday 03.13.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30”/24”
30m Sprint
Rest60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

Heavy 5
Then 1×5 at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep bench. Then take 10% off that number and perform the designated number of sets for 5 repetition.

Workout

Capacity

3 Rounds of:

30 Second Max Calories:
30 Second Rest
30 Second Max Ball Slam
30 Second Rest
30 Second Max Push Ups
30 Second Rest
30 Second GHD Sit-Ups
30 Second

Workout Tip

Each 30-sec station should be at max effort. Rest shall come. Scale movements or loads to continue to work the whole duration of the 30-sec max set.

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Wednesday 03.13.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30”/24”
30m Sprint
Rest60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

Heavy 5
Then 1×5 at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep bench. Then take 10% off that number and perform the designated number of sets for 5 repetition.

Workout

Capacity

3 Rounds of:

30 Second Max Calories:
30 Second Rest
30 Second Max Ball Slam
30 Second Rest
30 Second Max Push Ups
30 Second Rest
30 Second GHD Sit-Ups
30 Second

Workout Tip

Each 30-sec station should be at max effort. Rest shall come. Scale movements or loads to continue to work the whole duration of the 30-sec max set.

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Tuesday 03.05.19

Warm-Up

A) 3 Rounds:

12 Calorie Row
12 Wall Balls
6 Burpees

B) 2 Rounds:

12 Dumbbells Press
12 Knee Raises
12 Sit-Ups

Strength

Push Press

3 sets x 6 reps

Workout Tip:

Build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed. Last week of Push Press. Last week of 6 push press.

Workout

Capacity

10 Dumbbell Lunges, 50#/35#
10 Dumbbell Push Press, 50#/35#
10 Dumbbell Lunges
30 Sit-Ups
30 Calorie Row
10 Dumbbell Lunges
10 Dumbbell Push Press
10 Dumbbell Lunges
20 Sit-Ups
20 Calorie Row
10 Dumbbell Lunges
10 Dumbbell Push Press
10 Dumbbell Lunges
10 Sit-Ups
10 Calorie Row

Workout Tip

Dumbbell Lunge/Press: You should scale the load with a load that you can complete each section in 10 unbroken repetitions. You will be using 2 Dumbbells (one in each hand).

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