Trifecta Trifecta

Posts Tagged ‘Strict Press’

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

Saturday 12.01.18

Warm-Up

A) 2 Rounds:

200m Jog
10 Shoulder Rolls, with a PVC pipe
10 Close Grip Push-Ups
20 Double-Unders

B)2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
20 Walking Lunges

Strength

Split Jerk

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

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

Capacity:

AMRAP 10 min:

8 Bench Press, 135#/95#
8 Deadlifts, 185#/135#
40 Double-Unders

AX: BP: 95#/65#, DL: 135#/95#
RX: as is
RX+: BP:155#/105#, DL: 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.

Bench Press/Deadlift: athletes should complete each round of bench in 2 sets or less. Scale load as needed.

Double Unders: athletes should complete each round of double-unders in 75 seconds or less!

Continue ReadingNo Comments

Saturday 12.01.18

Warm-Up

A) 2 Rounds:

200m Jog
10 Shoulder Rolls, with a PVC pipe
10 Close Grip Push-Ups
20 Double-Unders

B)2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
20 Walking Lunges

Strength

Split Jerk

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

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

Capacity:

AMRAP 10 min:

8 Bench Press, 135#/95#
8 Deadlifts, 185#/135#
40 Double-Unders

AX: BP: 95#/65#, DL: 135#/95#
RX: as is
RX+: BP:155#/105#, DL: 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.

Bench Press/Deadlift: athletes should complete each round of bench in 2 sets or less. Scale load as needed.

Double Unders: athletes should complete each round of double-unders in 75 seconds or less!

Continue ReadingNo Comments

Saturday 11.24.18

Warm-Up

A) 1 Round:
400m Row

Then,
10-8-6-4-2:

Dumbbell Thrusters, 25#/15#
Dumbbell Snatches, 25#/15#

B) 2 Rounds with an empty bar:

4 Strict Press
4 Front Squats
4 Hang Squat Cleans

Strength

Squat Clean

3 sets x 3 reps @ 76% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs 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:

4 Rounds For Time:

400m Run
15 Wall Ball, 20#/14# ‘
12 Dumbbell Power Clean*
9 Box Jumps, 24#/20#

AX:35#/25#
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!

Run – athletes should not take more than 2 minutes on the run scale distance as needed.

Wall Balls/DB Power Cleans: athletes should choose a load that they unbroken complete in unbroken sets. Scale as needed.

Box Jump: athletes should complete all box jumps in 40 seconds or less. Scale to step ups.

Continue ReadingNo Comments

Friday 11.23.18

Warm-Up

A) 2 Rounds:

200m Row
10 Close Grip Push-Ups
10 Ring Rows
10 Step-Ups, on a 20-inch box

B) 2 Rounds:

4 Strict Press, with an empty bar
8 Barbell Lunges
4 Split Jerks

Strength

Press

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

Capacity:

“Diane”

21-15-9 For Time:

Deadlift, 225#/155#
Handstand Push-Ups

AX:155#/105#
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.

Deadlift: select a weight which the athlete can complete in no more than three sets per round with short breaks
.
Handstand Pushup: athletes should complete each round of HSPU in 3 sets or less per round, reduce repetitions. For athletes without HSPU, scale to Dumbbell Press.

Continue ReadingNo Comments

Saturday 11.24.18

Warm-Up

A) 1 Round:
400m Row

Then,
10-8-6-4-2:

Dumbbell Thrusters, 25#/15#
Dumbbell Snatches, 25#/15#

B) 2 Rounds with an empty bar:

4 Strict Press
4 Front Squats
4 Hang Squat Cleans

Strength

Squat Clean

3 sets x 3 reps @ 76% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs 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:

4 Rounds For Time:

400m Run
15 Wall Ball, 20#/14# ‘
12 Dumbbell Power Clean*
9 Box Jumps, 24#/20#

AX:35#/25#
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!

Run – athletes should not take more than 2 minutes on the run scale distance as needed.

Wall Balls/DB Power Cleans: athletes should choose a load that they unbroken complete in unbroken sets. Scale as needed.

Box Jump: athletes should complete all box jumps in 40 seconds or less. Scale to step ups.

Continue ReadingNo Comments

Tuesday 11.20.18

Warm-Up

A)2 Rounds:

200m Jog
10 Shoulder Rolls, with a PVC
10 Push-Ups, close grip
20 Double-Unders

B) 2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
20 Walking Lunges

Strength

Split Jerk

3 sets x 3 reps @76% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs 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

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out over the head. Crisp movement is the priority overload.

Workout

“Thelma and Louise Gained Weight”

In teams of 2. Partner A will run 200m, while Partner B Completes as many rounds of the following AMRAP. Partner A and B will switch after 200m run is complete, and continue where Partner B left off:

AMRAP 12 min:

3 Hang Power Snatches
6 Hang Power Cleans
9 Box Jumps

AX: 75#/55#. 20″/20″
RX: 95#/65#. 24″/20″
RX+: 135#/95#. 30″/24″

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.

Power Snatches: athletes should finish all the snatches in no more than 30 seconds.

Power Clean: athletes should be able to complete in 2 sets or less.

Continue ReadingNo Comments

Saturday 11.17.18

Warm-Up

A)3 Rounds of:

10m Butt Kicker
10m High Knees
10m Bear Crawl
5 Hand Release Push-Ups

B) 12-6-3:

Wall Balls, 14#/10#
Ring Rows

3-3-3:

Burpees

Strength

Press

3 sets x 8 reps
2 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 2 sets at one weight.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

Every 3 Minutes x 4 Rounds:

1 Rope Climb
10 Handstand Push-Ups
200m Run

AX: Dumbbell Press, 35#/25#
RX: As is.
RX+: 4/3 inch deficit Handstand Push-Up

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.

Rope Climb: athletes should not take more than 30 seconds on this station. Scale to 5 strict pull up or 10 ring rows.

Handstand Push Ups: athletes should not take more than 40 seconds on this station. Scale to the appropriate level.

Run: athletes should not spend more than 75 seconds on the run, scale to 100m if needed.

Continue ReadingNo Comments

Friday 11.23.18

Warm-Up

A) 2 Rounds:

200m Row
10 Close Grip Push-Ups
10 Ring Rows
10 Step-Ups, on a 20-inch box

B) 2 Rounds:

4 Strict Press, with an empty bar
8 Barbell Lunges
4 Split Jerks

Strength

Press

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

Capacity:

“Diane”

21-15-9 For Time:

Deadlift, 225#/155#
Handstand Push-Ups

AX:155#/105#
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.

Deadlift: select a weight which the athlete can complete in no more than three sets per round with short breaks
.
Handstand Pushup: athletes should complete each round of HSPU in 3 sets or less per round, reduce repetitions. For athletes without HSPU, scale to Dumbbell Press.

Continue ReadingNo Comments

Tuesday 11.20.18

Warm-Up

A)2 Rounds:

200m Jog
10 Shoulder Rolls, with a PVC
10 Push-Ups, close grip
20 Double-Unders

B) 2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
20 Walking Lunges

Strength

Split Jerk

3 sets x 3 reps @76% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs 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

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out over the head. Crisp movement is the priority overload.

Workout

“Thelma and Louise Gained Weight”

In teams of 2. Partner A will run 200m, while Partner B Completes as many rounds of the following AMRAP. Partner A and B will switch after 200m run is complete, and continue where Partner B left off:

AMRAP 12 min:

3 Hang Power Snatches
6 Hang Power Cleans
9 Box Jumps

AX: 75#/55#. 20″/20″
RX: 95#/65#. 24″/20″
RX+: 135#/95#. 30″/24″

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.

Power Snatches: athletes should finish all the snatches in no more than 30 seconds.

Power Clean: athletes should be able to complete in 2 sets or less.

Continue ReadingNo Comments

Wednesday 11.14.18

Warm-Up

A) Every Minute on the Minute for 8 minutes:
Odd:
5 Calorie Row
5 Strict Press
5 Front Squat

Even:
100m Run

B) 3 Rounds
6 Front Rack Lunges with an Empty bar
12 Sit Ups

Strength

Split Jerk

3 sets x 3 reps @ 73% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 73lbs 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

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

12 Minute AMRAP:

4 Shoulder-to-Overhead
8 Burpees Over-the-Bar
16 Calorie Row

AX: 115#/75#
RX: 155#/115#
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.

Shoulder to Overhead: athletes may push press, split jerk, push jerk, power jerk to get the bar from the rack to overhead in a lockout position.
.
Burpee Over-the-Bar: if athletes will lose intensity, have them perform classic burpees.

Row: Athletes should not take more than 75 seconds for the rowing

Continue ReadingNo Comments