Trifecta Trifecta

Posts Tagged ‘Strict Press’

Wednesday 10.17.18

Warm-Up

A) 10-8-6-4-2:

Overhead Squats, with a PVC
Kettlebell Swing, 35lb/26lb
20yd Sprint

B) 3 Rounds with an Empty Bar:

6 Overhead Squats
6 Muscle Snatches above the Knee
6 Strict Press

Strength

Every Minute on the Minute x18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/11.

Strength Tip

If athletes’ technique is not there yet with the snatch, 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 overhead squat position with the hip crease of the athlete above parallel.

Workout

In Teams of 2 For Time:

28-24-20-16-12-12-6
Row for Calories

Alternate With:

14-12-10-8-6-4-2
Power Clean
Front Squat

AX: 95#/65#
RX:135#/95#
RX+: 165#/110#

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.

Row – Athletes should divide each rowing station in half. EX: Round one, 14 calories per athlete.

Power Clean/Front Squat: athletes should choose a load that is moderate that they can complete each station in half. EX: Round one, 7 power cleans per athlete.

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Saturday 10.20.18

Warm-Up

A) Every Minute on the Minute for 8 minutes:

2 Push-Ups
2 Pull-Ups
2 Burpees

B) 3 Rounds:

6 Strict Barbell Press, with an Empty bar
12 Sit-Ups
6 High Wall Balls
12 Back Rack Lunges, with Empty Bar

Strength

Every Minute on the Minute for 18 Minutes Perform:
1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar. Compare to 10/9)

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

8 Rounds For Time:

8 Burpee Box Jumps, 24”/20”
1 Rope Climb

Workout Tip

Burpee Box Jump: athletes should complete all 8 burpee box jumps in no more than 40 seconds per round.

Rope Climb: athletes that do not have access to ropes, or cannot perform rope climbs, scale to 4 strict pull-ups each round!

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Wednesday 10.17.18

Warm-Up

A) 10-8-6-4-2:

Overhead Squats, with a PVC
Kettlebell Swing, 35lb/26lb
20yd Sprint

B) 3 Rounds with an Empty Bar:

6 Overhead Squats
6 Muscle Snatches above the Knee
6 Strict Press

Strength

Every Minute on the Minute x18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/11.

Strength Tip

If athletes’ technique is not there yet with the snatch, 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 overhead squat position with the hip crease of the athlete above parallel.

Workout

In Teams of 2 For Time:

28-24-20-16-12-12-6
Row for Calories

Alternate With:

14-12-10-8-6-4-2
Power Clean
Front Squat

AX: 95#/65#
RX:135#/95#
RX+: 165#/110#

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.

Row – Athletes should divide each rowing station in half. EX: Round one, 14 calories per athlete.

Power Clean/Front Squat: athletes should choose a load that is moderate that they can complete each station in half. EX: Round one, 7 power cleans per athlete.

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Saturday 10.06.18

Warm-Up

A) 2 Rounds

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

B) 2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
15 Sit-Ups

Strength

Press

5 sets x 3 reps
1 set x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete one more set of 3 at 90% of heaviest 3 rep of the day.

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

3 Rounds For Time:

20 Calorie Row
40 Wall Balls, 20#/14#
80 Double-Unders

Workout Tip

Calorie Row: athletes should not spend more than 90 seconds on this station, scale calories as needed.

Wall Balls: athletes should pick a weight that they can complete each round of wall balls in 4 or less sets.

Double-Unders: athletes should not spend more than 120 seconds on this station, scale double unders as needed.

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Wednesday 10.03.18

Warm-Up

A) 2 rounds:

200m Row
10 Push-Up, close grip
10 Ring Rows
10 Step-Ups, on a 20-inch box

B) 2 rounds:

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

Strength

Every Minute on the Minute for 18 minutes:

1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar.

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

For Time:

200m Run
3 Handstand Push-Ups
200m Run
6 Handstand Push-Ups
200m Run
9 Handstand Push-Ups
200m Run
12 Handstand Push-Ups
200m Run
15 Handstand Push-Ups
Run 200m

AX: Dumbbell Press

RX: Kipping Handstand Push-Ups

RX+: 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.

Handstand Push-Ups: scale to the appropriate level.

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Saturday 10.06.18

Warm-Up

A) 2 Rounds

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

B) 2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
15 Sit-Ups

Strength

Press

5 sets x 3 reps
1 set x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete one more set of 3 at 90% of heaviest 3 rep of the day.

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

3 Rounds For Time:

20 Calorie Row
40 Wall Balls, 20#/14#
80 Double-Unders

Workout Tip

Calorie Row: athletes should not spend more than 90 seconds on this station, scale calories as needed.

Wall Balls: athletes should pick a weight that they can complete each round of wall balls in 4 or less sets.

Double-Unders: athletes should not spend more than 120 seconds on this station, scale double unders as needed.

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Wednesday 10.03.18

Warm-Up

A) 2 rounds:

200m Row
10 Push-Up, close grip
10 Ring Rows
10 Step-Ups, on a 20-inch box

B) 2 rounds:

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

Strength

Every Minute on the Minute for 18 minutes:

1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar.

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

For Time:

200m Run
3 Handstand Push-Ups
200m Run
6 Handstand Push-Ups
200m Run
9 Handstand Push-Ups
200m Run
12 Handstand Push-Ups
200m Run
15 Handstand Push-Ups
Run 200m

AX: Dumbbell Press

RX: Kipping Handstand Push-Ups

RX+: 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.

Handstand Push-Ups: scale to the appropriate level.

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Friday 09.28.18

Warm-Up

A) 3 rounds, 40 sec work / 20 sec rest:

Burpee Box Jump, 24”/20”
Walking Lunges
Dumbbell Strict Press, 25#/15lb
Calorie Row

B)EMOM x 4:

4 Strict Press, with an empty barbell
4 Lunges, with an empty barbell
4 Knees-to-Elbows

Strength

Split Jerks

3-2-2-1-1
3 sets x 1 rep

Objective: build to a weight that is challenging for three sets of 1.

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. (Compare 9/20)

Workout

3 Rounds of:

5 Minute AMRAP:

500m Row

Then, in the remaining time, max rounds of:
10 Jumping Lunges
10 Hand-Release Push-Ups

– Rest 2 Minutes

Workout Tip

Row: athletes should be able to complete each round of rowing under 2:30 Seconds. Scale to 400M Row if needed.

Jumping Lunges: athletes should aim to complete each round of 10 unbroken. Rest as needed prior to starting to get all 10 repetitions completed. Scale to walking lunges if needed.

Hand-Release Push-Ups: athletes should not need to break up sets of 10 in more than 2 sets. Scale repetitions if needed.

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Thursday 09.27.18

Warm-Up

A) 3 Rounds:

40 Double-Unders
20M Broad Jump
10 Box Jumps, 24”/20”

– 30-second rest

B) 2 Rounds:

24 Calorie Row, at a 7/10 effort.
16 Sit-Ups
8 Back Squats, with an empty bar

Strength

Back Squat

3 sets x 4 reps
1 set x 4 reps

* With a 1 Second Pause at the Bottom of each repetition

Objective: build to a weight that is challenging for one set of 4 repetitions with a 1 second pause at the bottom of the squat.

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

In teams of 2 complete the following:

16 Minute AMRAP:

16 Strict Press, 75#/55#
16 Front Squats, 75#/55#
16 Toes-to-Bar
48 Double-Unders

Note: if an athlete is odd-man-out, reduce repetitions by ½.

Workout Tip

Strict Press: athletes should be able to perform 4 unbroken repetitions each time they pick the barbell up. Scale as needed.

Front Squats: athletes should be able to perform 8 unbroken repetitions each time they pick the barbell up. Scale as needed.

Toes-to-Bar: athletes should be able to perform 4 unbroken repetitions each time they jump on the bar. Scale to Sit ups.

Double-Unders: scale to 96 singles if double under modifications are needed.

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Monday 09.24.18

Warm-Up

A) Every 3 Minutes x 3 rounds:

200m Jog
10 Calorie Bike
5 Strict Push-Ups

B) Every 2 Minutes x 3 rounds:

9 Calories on the Rower
9 Strict Press
9 Wall Balls, 20#/14#

Strength

Push Press

3 sets x 3 reps
5 sets x 3 reps

Objective: build over the first three sets to a manageable weight, then repeat that weight for 5 sets. Compare to 9/12.

Workout

“EMOMDAY”

Every Minute on the Minute for 15 Minutes Alternate Stations:

Minute 1:

10 Sumo Deadlift High Pulls
10 Strict Press

Minute 2:

10 Calorie Bike
10 Calorie on The Rower

Minute 3:

Rest

AX: 65#/45#

RX: 75#/55#

RX+: 95#/65#

Workout Tip

Sumo Deadlift High Pull: athletes should be able to complete all 10 repetitions unbroken. Scale load if needed.

Strict Press: athletes should be able to complete all 10 repetitions unbroken. Scale load if needed. If needed set up another barbell.

Cal Bike/Row: athletes should sprint these two stations and set them up close to each other to make sure transition times are tight! Each station should not take more than 25 seconds to sprint. Scale repetitions of each movement to 8/8 if needed, or if the equipment is limited, scale to 20 calories on one machine each round

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Saturday 09.22.18

Warm-Up

A) 3 Rounds
15 Wall Balls, 14#/10#
150m Row

B)3 Rounds with an empty barbell:

3 Strict Press
6 Front Squats
9 Thrusters
30 Second Rest

Strength

Thruster from Rack

Heavy set of 9

– Rest 3 Minutes

Heavy Set of 6

– Rest 3 Minutes

Heavy set of 3

Objective: build to a weight that is very challenging for one set of 9. Then to build to a weight that is very challenging for one set of 6. Then to build to a weight that is very challenging for one set of 3. Rest as directed. (Compare to 9/6)

Strength Tip

The bar should be placed on the rack for each set. Squat down into the bottom of the front squat and drive through the legs and punch the bar overhead until arms are locked out. Pause slightly at the extension, control the weight down and perform another repetition!

Workout

20 minutes time cap:

Minute 1-4:

50 Dumbbell Snatch, 50lb/35lb, alternating arms every 5 reps

Minute 5-9:

50 Burpees

Minute 10-14:

50 Dumbbell Snatch, 50lb/35lb, alternating arms every 5 reps

Minute 15-20:

50/40 Calories Assault Bike

Workout Tip

The goal is to be able to complete each section with a time to rest. Scale each 50 repetition segment as needed to obtain rest.

Dumbbell Snatch: scale load for an athlete to be able to complete 5 unbroken repetitions

Burpee: athletes should be able to work at a pace of 12 burpees per minute. Scale total repetitions as needed in order to receive rest.

Assault Bike/Row: athletes should push this station and be able to complete a pace of 12/10 calories per minute. Scale total calories as needed in order to complete under the 5-minute window.

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Thursday 09.20.18

Warm-Up

A) EMOM for 9 minutes:

8 Calorie Row
4 Push-Ups

B) EMOM for 6 minutes

8 Shoulder Rolls
16 Double-Unders

C) EMOM for 4 minutes:

8 Strict Press, with an empty barbell
8 Lunges, with an empty barbell

Strength

Split Jerks
5-3-2
3 sets x 2 reps

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. (Compare to 9/4)

Workout

3 Rounds AMRAP of :

500m Row

Max Rounds of the following:

5 Deadlifts, 185#/135#
10 Dumbbell Strict Press, 35#/25#

– Rest 90 Seconds

Workout Tip

Dumbbell Press: athletes should be able to perform 5 unbroken repetitions each time they pick the dumbbells up. Scale as needed.

Row: if athletes can not finish each round under 2:00 scale distance to 400m.

Deadlifts: athletes should be able to perform each round of deadlifts unbroken. Scale as needed.

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