Trifecta Trifecta

Posts Tagged ‘Strict Press’

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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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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Tuesday 11.05.19

Warm-Up

A) 500m Row

Then,
2 rounds:

5 Strict Press, with an empty bar
5 Front Squats, with an empty bar
5 Thrusters, with an empty bar

B) 2 rounds:

16 Walking Lunges
16 Ball Slams

Strength

Barbell Lunges

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

Strength Tip

8 reps each leg. 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

Capacity

3 Rounds:

20 Thrusters, 75#/55#
10 Burpee Chest-to-Bar Pull-Ups

Workout Tip

Thruster: all reps should be completed in 2 sets or less. Scale as needed.

Burpee Chest-to-Bar Pull-Ups: complete 1 burpee then one chest to bar pull up in any variation ( strict, kip, jumping).

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Tuesday 11.05.19

Warm-Up

A) 500m Row

Then,
2 rounds:

5 Strict Press, with an empty bar
5 Front Squats, with an empty bar
5 Thrusters, with an empty bar

B) 2 rounds:

16 Walking Lunges
16 Ball Slams

Strength

Barbell Lunges

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

Strength Tip

8 reps each leg. 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

Capacity

3 Rounds:

20 Thrusters, 75#/55#
10 Burpee Chest-to-Bar Pull-Ups

Workout Tip

Thruster: all reps should be completed in 2 sets or less. Scale as needed.

Burpee Chest-to-Bar Pull-Ups: complete 1 burpee then one chest to bar pull up in any variation ( strict, kip, jumping).

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Tuesday 10.22.19

Warm-Up

A) 3 Rounds:

200m Row
10 Hand Release Push-Ups
20 Ring Rows

B) 2 Rounds:

10 Strict Press
5 Box Jumps, 20”

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

2 rounds of:

4 Minute Clock
500m Row

Then, max rounds:
10 Dumbbell Snatches, 50#/35#
1 Rope Climb

– 60-sec rest

4 Minute Clock
400m Run

Then, max rounds:
10 Dumbbell Power cleans, 50#/35#
2 Ring Muscle-Ups

Workout Tip

Dumbbell Power/Dumbbell Snatch: each round should be 5 repetitions with your left then 5 repetitions with your right.

Muscle Ups: each round of muscle-ups should be unbroken, scale repetitions as needed, or scale to 5 dips.

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Tuesday 10.22.19

Warm-Up

A) 3 Rounds:

200m Row
10 Hand Release Push-Ups
20 Ring Rows

B) 2 Rounds:

10 Strict Press
5 Box Jumps, 20”

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

2 rounds of:

4 Minute Clock
500m Row

Then, max rounds:
10 Dumbbell Snatches, 50#/35#
1 Rope Climb

– 60-sec rest

4 Minute Clock
400m Run

Then, max rounds:
10 Dumbbell Power cleans, 50#/35#
2 Ring Muscle-Ups

Workout Tip

Dumbbell Power/Dumbbell Snatch: each round should be 5 repetitions with your left then 5 repetitions with your right.

Muscle Ups: each round of muscle-ups should be unbroken, scale repetitions as needed, or scale to 5 dips.

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Thursday 10.03.19

Warm-Up

A) 500m Row

B) 2 rounds:

6 Front Squats, with an empty bar
3 Strict Press
3 Strict Pull-Ups

Strength

Clean

EMOMx3
3 Hang Clean, Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3
3 Hang Clean, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3
3 Squat Clean
@ RPE 7

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.

Note: athletes will perform 3 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.
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: grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

4 Rounds for time:

200m Run
4 Hang Squat Clean Thrusters

AX- 95#/65#.
RX- 115#/75#
RX+- 135#/95#

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.

Run: you should be able to complete the run under 60 seconds.

Hang squat clean thruster: this movement is a hybrid movement, it is a hang squat clean plus a thruster for each repetition.

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Thursday 10.03.19

Warm-Up

A) 500m Row

B) 2 rounds:

6 Front Squats, with an empty bar
3 Strict Press
3 Strict Pull-Ups

Strength

Clean

EMOMx3
3 Hang Clean, Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3
3 Hang Clean, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3
3 Squat Clean
@ RPE 7

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.

Note: athletes will perform 3 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.
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: grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

4 Rounds for time:

200m Run
4 Hang Squat Clean Thrusters

AX- 95#/65#.
RX- 115#/75#
RX+- 135#/95#

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.

Run: you should be able to complete the run under 60 seconds.

Hang squat clean thruster: this movement is a hybrid movement, it is a hang squat clean plus a thruster for each repetition.

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Saturday 09.21.19

Warm-Up

A) 2 Rounds:

20 Sit-Ups
20m Bear Crawl
200m Run

B) 3 rounds:

16 Russian Swings
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Press

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

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.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump. Stand with the bar on a rack that is slightly lower than shoulder height. Grab the bar with a grip that allows the hands to be outside of the shoulders. Take the bar out the rack, and press the barbell up over your head with your wrist over your elbow and your elbow over your shoulder.

Workout

21-18-15-12-9-6-3:

Bench Press, 135#/95#
Deadlift, 135#/95#
200m Run

AX: 95#/75#
RX: As is
RX+: 185#/125#

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: you should pick a load that you can complete in 4-6 repetitions each time you take it off the rack.

Deadlift: each round should be completed in 2 sets or less. Load should be light. After each round complete a 200m Run.

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Friday 09.20.19

Warm-Up

A) 20 Calorie Row

Then, 2 rounds:

10 Lunges
10 Dumbbell Power Cleans
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Press
6 Overhead Squats, with an empty bar
6 Strict Press

Strength

Power Clean, from ground

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

Then, 4 set at 85% of [email protected]

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.

Objective: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Clean from Floor: grab the bar in your clean grip. 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 position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

In Teams of 2:

6×20 Calorie Row/Bike, alternating every 20 calories.

Then, 6 Rounds alternating every complete round:

12 Single Arm Lunges (6 Left/ 6 Right) 50#/35#
8 Dumbbell Snatches 50#/35#
4 Toes-to-Bar

Then,
6×20 Calorie Row/Bike, alternating every 20 calories.

AX: 35#/25#
RX: As is
RX+: 70#/55#

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.

This is completed in a format where one athlete works, and one athlete rests. If you do not have a partner, work-rest 1:1 ratio. Make sure each section does not take you more than 75 seconds to complete each round.

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Saturday 09.21.19

Warm-Up

A) 2 Rounds:

20 Sit-Ups
20m Bear Crawl
200m Run

B) 3 rounds:

16 Russian Swings
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Press

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

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.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump. Stand with the bar on a rack that is slightly lower than shoulder height. Grab the bar with a grip that allows the hands to be outside of the shoulders. Take the bar out the rack, and press the barbell up over your head with your wrist over your elbow and your elbow over your shoulder.

Workout

21-18-15-12-9-6-3:

Bench Press, 135#/95#
Deadlift, 135#/95#
200m Run

AX: 95#/75#
RX: As is
RX+: 185#/125#

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: you should pick a load that you can complete in 4-6 repetitions each time you take it off the rack.

Deadlift: each round should be completed in 2 sets or less. Load should be light. After each round complete a 200m Run.

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Friday 09.20.19

Warm-Up

A) 20 Calorie Row

Then, 2 rounds:

10 Lunges
10 Dumbbell Power Cleans
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Press
6 Overhead Squats, with an empty bar
6 Strict Press

Strength

Power Clean, from ground

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

Then, 4 set at 85% of [email protected]

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.

Objective: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Clean from Floor: grab the bar in your clean grip. 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 position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

In Teams of 2:

6×20 Calorie Row/Bike, alternating every 20 calories.

Then, 6 Rounds alternating every complete round:

12 Single Arm Lunges (6 Left/ 6 Right) 50#/35#
8 Dumbbell Snatches 50#/35#
4 Toes-to-Bar

Then,
6×20 Calorie Row/Bike, alternating every 20 calories.

AX: 35#/25#
RX: As is
RX+: 70#/55#

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.

This is completed in a format where one athlete works, and one athlete rests. If you do not have a partner, work-rest 1:1 ratio. Make sure each section does not take you more than 75 seconds to complete each round.

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