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Posts Tagged ‘Strict DB Press’

Saturday 01.18.20

Warm-Up

A) 5 Minutes of quality:

10 Calorie Bike
10 Walking Lunges
5 Strict Pull-Ups
5 Strict DB Press

B) 9-6-3:

Overhead Squat, with Empty Bar

18-12-6:

Sit-Up
Push-Up

Strength

Pause Overhead Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Overhead Squat for 2 sets.

Note: the pause is at the bottom of the overhead squat position for a 1 count pause.

Strength Tip

Overhead squat: using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

EMOM x 12 min:

Minute 1:
20 “Heavy” Wall Balls

Minute 2:
12/9 Calorie Bike

Minute 3:
12 Chest to Bar Pull-Ups

Minute 4:
9 Handstand Push-Ups.

AX: 12/9 Calorie Bike. 12 Ring Rows. 9 DB press

RX: As is

RX+: 4 Muscle-Ups. 9 Strict Handstand Push-Ups

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.

Each minute station should have 15-20 seconds of rest. Scale repetitions or movements in order to get the necessary rest.

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Saturday 01.18.20 Copy

Warm-Up

A) 5 Minutes of quality:

10 Calorie Bike
10 Walking Lunges
5 Strict Pull-Ups
5 Strict DB Press

B) 9-6-3:

Overhead Squat, with Empty Bar

18-12-6:

Sit-Up
Push-Up

Strength

Pause Overhead Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Overhead Squat for 2 sets.

Note: the pause is at the bottom of the overhead squat position for a 1 count pause.

Strength Tip

Overhead squat: using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

EMOM x 12 min:

Minute 1:
20 “Heavy” Wall Balls

Minute 2:
12/9 Calorie Bike

Minute 3:
12 Chest to Bar Pull-Ups

Minute 4:
9 Handstand Push-Ups.

AX: 12/9 Calorie Bike. 12 Ring Rows. 9 DB press

RX: As is

RX+: 4 Muscle-Ups. 9 Strict Handstand Push-Ups

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.

Each minute station should have 15-20 seconds of rest. Scale repetitions or movements in order to get the necessary rest.

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Saturday 12.28.19

Warm-Up

A) 3 rounds:

10m High Knees
10m Butt Kickers
10m Broad Jump
30 Second Plank

B) 3 Rounds:

15 Russian Swings
15 Air Squats
15 Strict Press with DB

Strength

Deadlift

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Deadlift, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

Workout

Alternate Station A and Station B for a total of 3 rounds each. The score is Max Burpees and Sit-Ups combined.

A. 2 Minute Clock:

12 Dumbbell Deadlifts, 50#/35#
9 Dumbbell Hang Power Cleans, 50#/35#
6 Dumbbell Shoulder-to-Overhead, 50#/35#
3 Dumbbell Front Squats, 50#/35#
Max Sit Ups

– 1 Minute Rest

B. 2 Minute Clock:

200m Run
Max Burpees

– 1 Minute Rest

Workout Tip

Station A: the dumbbell movements should not take you more than 1 minute to complete. Scale load as needed.
Station B: The run should not take you more than 1 minute to complete, scale distance as needed.

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Saturday 12.28.19

Warm-Up

A) 3 rounds:

10m High Knees
10m Butt Kickers
10m Broad Jump
30 Second Plank

B) 3 Rounds:

15 Russian Swings
15 Air Squats
15 Strict Press with DB

Strength

Deadlift

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Deadlift, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

Workout

Alternate Station A and Station B for a total of 3 rounds each. The score is Max Burpees and Sit-Ups combined.

A. 2 Minute Clock:

12 Dumbbell Deadlifts, 50#/35#
9 Dumbbell Hang Power Cleans, 50#/35#
6 Dumbbell Shoulder-to-Overhead, 50#/35#
3 Dumbbell Front Squats, 50#/35#
Max Sit Ups

– 1 Minute Rest

B. 2 Minute Clock:

200m Run
Max Burpees

– 1 Minute Rest

Workout Tip

Station A: the dumbbell movements should not take you more than 1 minute to complete. Scale load as needed.
Station B: The run should not take you more than 1 minute to complete, scale distance as needed.

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Thursday 11.21.19

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

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE8x2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Bench press for 2 sets.

Workout

7 Minutes AMRAP:

14 Calorie Row
7 Handstand Push-Ups
7 Toes-to-Bar

– Rest 3 Minutes

Repeat

RX+: Strict HSPU
AX: DB Strict 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 of the good stuff.

Handstand push-ups and toes to bar stations should be unbroken each round. Scale repetitions as needed.

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Thursday 11.21.19

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

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE8x2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Bench press for 2 sets.

Workout

7 Minutes AMRAP:

14 Calorie Row
7 Handstand Push-Ups
7 Toes-to-Bar

– Rest 3 Minutes

Repeat

RX+: Strict HSPU
AX: DB Strict 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 of the good stuff.

Handstand push-ups and toes to bar stations should be unbroken each round. Scale repetitions as needed.

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Saturday 11.02.19

Warm-Up

A)
10 Dumbbell Strict Press
20 Single-Unders
10 Air Squats
20 Single-Unders

B)
3 rounds:
12 Calorie Row
8 Empty Bar Press
4 Kipping Pull-Ups

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 sets

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.

Workout

For Time:

50 Wall Balls, 20#/14#
100 Double-Unders
50 Push-Ups
100 Double-Unders
50 Calorie Row
100 Double-Unders
50 Push-Ups
100 Double-Unders
50 Wall Balls, 20#/14#

Workout Tip

Wall Balls and Push-Ups: should be completed in sets of 10 or more. Scale load as needed.

Double-Unders: each round of double-unders should be completed in 3 minutes or less. Scale repetitions as needed.

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Saturday 11.02.19

Warm-Up

A)
10 Dumbbell Strict Press
20 Single-Unders
10 Air Squats
20 Single-Unders

B)
3 rounds:
12 Calorie Row
8 Empty Bar Press
4 Kipping Pull-Ups

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 sets

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.

Workout

For Time:

50 Wall Balls, 20#/14#
100 Double-Unders
50 Push-Ups
100 Double-Unders
50 Calorie Row
100 Double-Unders
50 Push-Ups
100 Double-Unders
50 Wall Balls, 20#/14#

Workout Tip

Wall Balls and Push-Ups: should be completed in sets of 10 or more. Scale load as needed.

Double-Unders: each round of double-unders should be completed in 3 minutes or less. Scale repetitions as needed.

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Monday 10.14.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawls

B) 3 Rounds:

10 Strict Dumbbell Press
10 Air Squats
10 Dumbbell Power Cleans

Strength

Push Jerk

5 reps @ RPE 6×2 sets
5 reps @ RPE 7×2 sets
5 reps @ RPE 8×3 sets

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.

Workout

E3MOM x 6 minutes, alternating:

A)
24 Calorie Row
12 Wall Balls, 20#/[email protected]

B)
200m Run
20 Hand Release Push-Ups

Workout Tip

Note: you should be able to complete each station with a minimum of 30 seconds of rest.

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Monday 10.14.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawls

B) 3 Rounds:

10 Strict Dumbbell Press
10 Air Squats
10 Dumbbell Power Cleans

Strength

Push Jerk

5 reps @ RPE 6×2 sets
5 reps @ RPE 7×2 sets
5 reps @ RPE 8×3 sets

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.

Workout

E3MOM x 6 minutes, alternating:

A)
24 Calorie Row
12 Wall Balls, 20#/[email protected]

B)
200m Run
20 Hand Release Push-Ups

Workout Tip

Note: you should be able to complete each station with a minimum of 30 seconds of rest.

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Wednesday 07.31.19

Warm-Up

A) EMOMx12 minutes, alternating:

a) 40 Seconds Row
b) 10 Dumbbells Strict Press + 10 Knee Raises
c) 10 Russian Kettlebell Swings

B) 2 Rounds:

15 Seconds Bar Hang
15 Seconds L-Hold
15m Bear Crawl

Gymnastic Work

EMOMx12 minutes

Minute 1:
X Pulling

Minute 2:
X Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

6 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

– Rest 2 Minutes

3 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

Workout Tip

Shoulder-to-Overhead: you should pick a weight that you can complete in 3 unbroken repetitions each round, throughout the workout. Scale as needed.

Deadlift: you should pick a weight that you can complete in 6 unbroken repetitions each round, throughout the workout. Scale as needed.

Row: you should be able to complete this station in 60 seconds or less, scale as needed.

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Wednesday 07.31.19

Warm-Up

A) EMOMx12 minutes, alternating:

a) 40 Seconds Row
b) 10 Dumbbells Strict Press + 10 Knee Raises
c) 10 Russian Kettlebell Swings

B) 2 Rounds:

15 Seconds Bar Hang
15 Seconds L-Hold
15m Bear Crawl

Gymnastic Work

EMOMx12 minutes

Minute 1:
X Pulling

Minute 2:
X Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

6 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

– Rest 2 Minutes

3 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

Workout Tip

Shoulder-to-Overhead: you should pick a weight that you can complete in 3 unbroken repetitions each round, throughout the workout. Scale as needed.

Deadlift: you should pick a weight that you can complete in 6 unbroken repetitions each round, throughout the workout. Scale as needed.

Row: you should be able to complete this station in 60 seconds or less, scale as needed.

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