Trifecta Trifecta

Posts Tagged ‘Strict Press’

Tuesday 01.28.20

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20 Sit-Ups

B) 3 Rounds:

10 Kettlebell Swings
10 Overhead Squats with an empty bar
10 Strict Press with an empty bar

Strength

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.

Strength Tip

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

For Time

200m Row
30 One-Legged Squats
200m Run
30 Hand-Release Push-Ups
200m Row
20 One-Legged Squats*
200m Run
20 Hand-Release Push-Ups
200M Row
10 One-Legged Squats
200M Run
10 Hand-Release Push-Ups

Workout Tip

Row/Run: make sure to alternate each round of running and rowing.

One-Legged Squats: scale to high box step-ups if needed or walking lunges if further scaling is needed.

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Saturday 02.01.20

Warm-Up

A) 2 rounds:

12 Calorie Bike

Then,
12 Ball Slams
12 Dumbbell Strict Press
12 Dumbbell Front Squats

B) 3 Rounds:

10 Walking Lunges
10 Hand-Release Push-Ups
10 Wall Balls,
10 Hand-Release Push-Ups

Strength

Every 75 seconds x 8 rounds at RPE 7:

3 Split Jerks

Objective: build to an RPE of 7 for 3 split jerks every 75 seconds

Workout

20-15-10 For Time:

Pull-Ups
Wall Balls, 20#/14#

Then,
20-15-10:

Calorie Row
Handstand Push-Ups

AX: Strict DB Press, 35#/25#
RX: as is
RX+ Chest-to-bar pull-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.
Choose variations and loads that you can complete in 2 sets or less.

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Tuesday 01.28.20

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20 Sit-Ups

B) 3 Rounds:

10 Kettlebell Swings
10 Overhead Squats with an empty bar
10 Strict Press with an empty bar

Strength

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.

Strength Tip

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

For Time

200m Row
30 One-Legged Squats
200m Run
30 Hand-Release Push-Ups
200m Row
20 One-Legged Squats*
200m Run
20 Hand-Release Push-Ups
200M Row
10 One-Legged Squats
200M Run
10 Hand-Release Push-Ups

Workout Tip

Row/Run: make sure to alternate each round of running and rowing.

One-Legged Squats: scale to high box step-ups if needed or walking lunges if further scaling is needed.

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Friday 01.24.20

Warm-Up

A) 3 Rounds:

30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press
10 @ RPE 6
10 @ RPE 7×2 rounds

– 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Push-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

15-12-9-6-3:

Bar Dips
GHD Sit-Ups
Box Jumps, 24″/20″

Workout Tip

Dips: each round of dips should not take more than 3 sets each round. Scale as needed.
GHD Sit-Ups: scale to toes to bar if no GHD is available.

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Friday 01.24.20

Warm-Up

A) 3 Rounds:

30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press
10 @ RPE 6
10 @ RPE 7×2 rounds

– 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Push-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

15-12-9-6-3:

Bar Dips
GHD Sit-Ups
Box Jumps, 24″/20″

Workout Tip

Dips: each round of dips should not take more than 3 sets each round. Scale as needed.
GHD Sit-Ups: scale to toes to bar if no GHD is available.

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Tuesday 01.14.20

Warm-Up

A) 3 Rounds:
30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

Here 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

30-20-10 for time:

Row or Bike (calories)
Dumbbell Snatch, 50#/35#
100m Bear Crawl, after each round

Workout Tip

Dumbbell Snatch: all dumbbell Snatches should be alternating every 5 repetitions.

Bear Crawl: each round should be 50m down and back. A total of 3 bear crawls.

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Tuesday 01.14.20

Warm-Up

A) 3 Rounds:
30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

Here 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

30-20-10 for time:

Row or Bike (calories)
Dumbbell Snatch, 50#/35#
100m Bear Crawl, after each round

Workout Tip

Dumbbell Snatch: all dumbbell Snatches should be alternating every 5 repetitions.

Bear Crawl: each round should be 50m down and back. A total of 3 bear crawls.

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Sunday 01.05.20

Warm-Up

A) 1 round:

500m Row
10 Step-Ups
15 Russian Swings
20 Sit-Ups
250m Row
10 Step-Ups
15 Russian Swings
20 Sit-Ups

B) 2 rounds:

5 Strict Press, with an empty bar
5 Front Squats, with an empty bar
5 Hang Squat Cleans, with an empty bar

Workout

6 min AMRAP:

10 Burpees Over The Bar
10 Toes-to-Bar

– 2 Minutes Rest

6 min AMRAP:

10 Hang Power Cleans, 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 min AMRAP:

10 Front Squats, 135#/95#
10 Shoulder-to-Overhead, 135#/95#

– 2 Minutes Rest

6 min AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

Workout Tip

Each 6-minute station will have 2 movements, with a 2-minute rest after each station. Choose movements and loads that you do not need to break up in more than 2 sets.

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Sunday 01.05.20

Warm-Up

A) 1 round:

500m Row
10 Step-Ups
15 Russian Swings
20 Sit-Ups
250m Row
10 Step-Ups
15 Russian Swings
20 Sit-Ups

B) 2 rounds:

5 Strict Press, with an empty bar
5 Front Squats, with an empty bar
5 Hang Squat Cleans, with an empty bar

Workout

6 min AMRAP:

10 Burpees Over The Bar
10 Toes-to-Bar

– 2 Minutes Rest

6 min AMRAP:

10 Hang Power Cleans, 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 min AMRAP:

10 Front Squats, 135#/95#
10 Shoulder-to-Overhead, 135#/95#

– 2 Minutes Rest

6 min AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

Workout Tip

Each 6-minute station will have 2 movements, with a 2-minute rest after each station. Choose movements and loads that you do not need to break up in more than 2 sets.

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Monday 12.23.19

Warm-Up

A) 3 Rounds:

5 Calorie Row
10 Walking Lunges
15 Ball Slams

B) 3 Rounds:

10 Hang Power Cleans with an empty bar
10 Air Squats
10 Strict Press

Strength

Power Clean

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Then 85% of [email protected] RPE9 for 4 more sets

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power clean, then perform 4 additional sets of 2 repetitions at 85% 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.
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 “power” position.

Workout

“EMOMDAY”

EMOMx14 minutes:

Odd:
1 Front Squat + 1 Split Jerk at RPE7

Even:
10 Calorie Bike

Workout Tip

Each section should not take you more than 40 seconds to complete. Scale distance or load as needed. The front squat section should be a weight you built to an RPE of 7 then start the clock.

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Monday 12.23.19

Warm-Up

A) 3 Rounds:

5 Calorie Row
10 Walking Lunges
15 Ball Slams

B) 3 Rounds:

10 Hang Power Cleans with an empty bar
10 Air Squats
10 Strict Press

Strength

Power Clean

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Then 85% of [email protected] RPE9 for 4 more sets

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power clean, then perform 4 additional sets of 2 repetitions at 85% 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.
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 “power” position.

Workout

“EMOMDAY”

EMOMx14 minutes:

Odd:
1 Front Squat + 1 Split Jerk at RPE7

Even:
10 Calorie Bike

Workout Tip

Each section should not take you more than 40 seconds to complete. Scale distance or load as needed. The front squat section should be a weight you built to an RPE of 7 then start the clock.

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Friday 11.15.19

Warm-Up

A) EMOMx6:

odd: Row 40 Seconds
even: Jump Rope 40 seconds

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

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Strength Tip

Objective: build to a heavy single squat clean.

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 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 at the bottom of the front squat.

Workout

Capacity

0:00-3:00:
500M Row

3:00-6:00:
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”
25 Hand Release Push-Ups

6:00-9:00:
500m Row

9:00-12:00
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”

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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