Trifecta Trifecta

Posts Tagged ‘Strict Press’

Monday 02.04.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
15m High Knees
15m Butt Kickers
15 Tempo Dumbbell Press

B) 2 Rounds:

10 Step-Ups, on a Box
10 Strict Press
10 Calorie Bike

Strength

Push Press

2 sets x 8 reps

Strength Tip

Build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Workout

“EMOMDAY”

Every Minute on the Minute for 12 rounds:

Odd:

Double-Unders*
10 Hand Release Push-Ups

Even:

10 Box Jumps, 24”/20”
10 Ball Slams

*RX+:30 Double Unders and 10 Dips
RX: 30 Double Unders and Push Ups
AX: 20 Double Unders

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.

Double Unders: you should complete all sets under 30 seconds, scale repetitions if needed.

Push-Ups: complete all push-ups unbroken, scale to a rep range that you can achieve in unbroken sets.

Box Jumps and Ball Slams: complete all repetitions with 15 seconds of rest minimum.

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Monday 02.04.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
15m High Knees
15m Butt Kickers
15 Tempo Dumbbell Press

B) 2 Rounds:

10 Step-Ups, on a Box
10 Strict Press
10 Calorie Bike

Strength

Push Press

2 sets x 8 reps

Strength Tip

Build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Workout

“EMOMDAY”

Every Minute on the Minute for 12 rounds:

Odd:

Double-Unders*
10 Hand Release Push-Ups

Even:

10 Box Jumps, 24”/20”
10 Ball Slams

*RX+:30 Double Unders and 10 Dips
RX: 30 Double Unders and Push Ups
AX: 20 Double Unders

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.

Double Unders: you should complete all sets under 30 seconds, scale repetitions if needed.

Push-Ups: complete all push-ups unbroken, scale to a rep range that you can achieve in unbroken sets.

Box Jumps and Ball Slams: complete all repetitions with 15 seconds of rest minimum.

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Thursday 01.31.19

Warm-Up

A) 1 Round:

20 Cal Row
10 American Kettlebell Swings
10 Ring Rows
10 American Kettlebell Swings
10 Ring Rows
20 Cal Row

B) 2 Rounds with an empty bar:

3 Strict Pull-Ups
6 Deadlifts
6 Strict Press

Strength

Deadlift

3 sets x 3 reps
3 sets x 1 rep

Note: your goal is to build to a heavy single. You will build in reps of 3, using the last 3 weeks of data to help you gauge your jumps. After your heaviest set of 3. You have 3 single attempts.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

Open Workout 16.3

Complete as many rounds as possible in 7 minutes:
10 Power Snatches, 75#/55#
3 Bar Muscle-Ups

Workout Tip

Power Snatches: you should scale to a load that you can complete in 2 sets or less.

Bar Muscle Ups: scale to chest-to-bar pull-ups.

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Monday 01.28.19

Warm-Up

A) 3 Rounds:

150m Row
15Mm Bear Crawl
15 Ring Rows

B) 2 Rounds:

8 Push Press, with dumbbells
8 Front Squats, with dumbbells
8 Kipping Pull-Ups

Strength

Superset A and B then rest 3 minutes.

A.
Strict Press
3 sets x 4 reps

B.
Strict Pull-Ups
3 sets x 4 reps

Strength Tip

You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 5 repetitions every time you touch the bar. You will perform 3 Strict Press followed by 3 Strict Pull Ups. After both movements are complete, rest 3 minutes. If you can not perform pull-ups, perform 3 negative pull-ups.

Workout

“EMOMDAY”

Every 2 Minutes for 8 Rounds (4 rounds of each):

A.
15 Sit-Ups
10 Dumbbell Thrusters
5 Burpees

B.
300m Row

Workout Tip

Row: the row should be completed in 90 seconds or less, decrease the row by 100m if needed.

Section A: all the movements should be completed unbroken and in a sprint fashion. You should have 30 seconds of rest before the row section.

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Sunday 01.27.19

Warm-Up

A) Every 4 Minutes x 3 rounds:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6 Kettlebell Windmill, each arm

Workout

4 Rounds:

400m Run
20 Wall Balls, 20#/14#
10 Hang Power Clean, 95#/65#
10 Push Jerks, 95#/65#

Then:

2 Rounds:

400m Run
20 Bar Dips
10 Turkish Get Ups Right, 53#/35#
10 Turkish Get Ups Left, 53#/35#

Workout Tip

Run: you should not take more than 2 minutes to complete the run, scale the run to 200M if needed.

Barbell: barbell movements should be completed in 1-2 sets every round. Scale the load as needed.

Bar Dips: this section should not take more than 90 seconds to complete, scale to close grip pushups if needed.

Turkish Get Ups: if this is challenging, scale load significantly, and if needed scale to a light dumbbell.

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Thursday 01.31.19

Warm-Up

A) 1 Round:

20 Cal Row
10 American Kettlebell Swings
10 Ring Rows
10 American Kettlebell Swings
10 Ring Rows
20 Cal Row

B) 2 Rounds with an empty bar:

3 Strict Pull-Ups
6 Deadlifts
6 Strict Press

Strength

Deadlift

3 sets x 3 reps
3 sets x 1 rep

Note: your goal is to build to a heavy single. You will build in reps of 3, using the last 3 weeks of data to help you gauge your jumps. After your heaviest set of 3. You have 3 single attempts.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

Open Workout 16.3

Complete as many rounds as possible in 7 minutes:
10 Power Snatches, 75#/55#
3 Bar Muscle-Ups

Workout Tip

Power Snatches: you should scale to a load that you can complete in 2 sets or less.

Bar Muscle Ups: scale to chest-to-bar pull-ups.

Continue ReadingNo Comments

Monday 01.28.19

Warm-Up

A) 3 Rounds:

150m Row
15Mm Bear Crawl
15 Ring Rows

B) 2 Rounds:

8 Push Press, with dumbbells
8 Front Squats, with dumbbells
8 Kipping Pull-Ups

Strength

Superset A and B then rest 3 minutes.

A.
Strict Press
3 sets x 4 reps

B.
Strict Pull-Ups
3 sets x 4 reps

Strength Tip

You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 5 repetitions every time you touch the bar. You will perform 3 Strict Press followed by 3 Strict Pull Ups. After both movements are complete, rest 3 minutes. If you can not perform pull-ups, perform 3 negative pull-ups.

Workout

“EMOMDAY”

Every 2 Minutes for 8 Rounds (4 rounds of each):

A.
15 Sit-Ups
10 Dumbbell Thrusters
5 Burpees

B.
300m Row

Workout Tip

Row: the row should be completed in 90 seconds or less, decrease the row by 100m if needed.

Section A: all the movements should be completed unbroken and in a sprint fashion. You should have 30 seconds of rest before the row section.

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Sunday 01.27.19

Warm-Up

A) Every 4 Minutes x 3 rounds:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6 Kettlebell Windmill, each arm

Workout

4 Rounds:

400m Run
20 Wall Balls, 20#/14#
10 Hang Power Clean, 95#/65#
10 Push Jerks, 95#/65#

Then:

2 Rounds:

400m Run
20 Bar Dips
10 Turkish Get Ups Right, 53#/35#
10 Turkish Get Ups Left, 53#/35#

Workout Tip

Run: you should not take more than 2 minutes to complete the run, scale the run to 200M if needed.

Barbell: barbell movements should be completed in 1-2 sets every round. Scale the load as needed.

Bar Dips: this section should not take more than 90 seconds to complete, scale to close grip pushups if needed.

Turkish Get Ups: if this is challenging, scale load significantly, and if needed scale to a light dumbbell.

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Sunday 01.20.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Overhead Lunges, with an Empty Bar
10 Muscle Snatches, with an empty bar

B) Every Minute x 4 rounds:

12 Sit-Ups
6 Wall Balls, 14#/12#
3 Box Jumps, 20”

Workout

2 Rounds of:

50 Overhead Lunges, 45#
40 Wall Balls, 20#/14#
30 Calorie Row
20 Power Snatches, 95#/75#
10 Muscle-Ups

Then,

50 Double-Unders
400m Run
30 Box Jumps, 24″/20″
20 Back Squats, 95#/75#
10 Strict Press, 95#/75#

Workout Tip

Lunges: you should be complete in no more than 5 quick sets or under 2 minutes.

WalBalls: you should complete in 4 sets or less or less than 2 minutes.

Row: you should not take more than 3 minutes to complete.

Snatches: touch and go your repetitions.

Muscle Ups: if you are working on muscle ups set a 3-minute clock. After that move on. Preferred to have ring muscle ups. Scale to 10 strict pull-ups and 10 bar dips.

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Saturday 01.19.19

Warm-Up

A) 3 Rounds:

12 Calorie Row
6 Burpee Box Jumps, 20”

B) 2 Rounds:

16 Push Press, with dumbbells
16 Ring Rows
16 Windmills, with a light kettlebell

Strength

Superset A and B then rest 3 minutes.

A.
Strict Press

4 sets x 5 reps

B.
Strict Pull-Ups

4 sets x 5 reps

Strength Tip

You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 5 repetitions every time you touch the bar. You will perform 5 Strict Press followed by 5 Strict Pull Ups. After both movements are complete, rest 3 minutes. If you can not perform pull-ups, perform 5 negative pull-ups.

Workout

Capacity

Each part 3 minutes on / 1 minute off:

A.
500m Row
Max Handstand Push-Ups

B.
500m Row
Max Rope Climbs

C.
500m Row
Max Knees-to-Elbows

Workout Tip

Row: if you can not row 500m under 2:00 Scale to 400m on the rower, You should have 1 minute of work after the row.

Handstand Push-Ups: scale to Dumbell press at a load that you can complete 10 repetitions each time you pick up the dumbbells.

Rope Climbs: if you do not have access to a rope or cannot perform rope climbs scale to strict ring rows or barbell rows.

Knees to elbows: scale to sit-ups if we can not complete knees to elbows

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Friday 01.18.19

Warm-Up

A) 3 Rounds:

40 Single Unders
20 Double-Unders
10m High Knees
10m Butt Kickers
10m Broad Jumps

B) For Quality not for time, 12-10-8 reps with an empty bar:

Hang Power Cleans
Front Squats
Strict Press

Strength

EMOM x 12 min
1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% 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 every 2 perfect rounds, 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

Every 2 minutes for 8 rounds
(alternate between station A and B)

A.
4 Deadlifts
4 Hang Power Cleans*
4 Front Squats
40 Double-Unders

B.
400M Run

RX+:155#/105#
RX: 135#/95#
AX: 95#/65#

Workout Tip

Barbell Movements: you should complete each segment of the barbell complex unbroken, scale the load as needed to move quickly through the complex.

Run: the run should not take you more than 90 seconds to complete, scale to 200m if needed.

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Sunday 01.20.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Overhead Lunges, with an Empty Bar
10 Muscle Snatches, with an empty bar

B) Every Minute x 4 rounds:

12 Sit-Ups
6 Wall Balls, 14#/12#
3 Box Jumps, 20”

Workout

2 Rounds of:

50 Overhead Lunges, 45#
40 Wall Balls, 20#/14#
30 Calorie Row
20 Power Snatches, 95#/75#
10 Muscle-Ups

Then,

50 Double-Unders
400m Run
30 Box Jumps, 24″/20″
20 Back Squats, 95#/75#
10 Strict Press, 95#/75#

Workout Tip

Lunges: you should be complete in no more than 5 quick sets or under 2 minutes.

WalBalls: you should complete in 4 sets or less or less than 2 minutes.

Row: you should not take more than 3 minutes to complete.

Snatches: touch and go your repetitions.

Muscle Ups: if you are working on muscle ups set a 3-minute clock. After that move on. Preferred to have ring muscle ups. Scale to 10 strict pull-ups and 10 bar dips.

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