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Posts Tagged ‘Strict Pull-Up’

Thursday 03.21.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:
8 Shoulder Rolls
4 Burpees

Even Minutes:
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Push Jerk

Heavy 3
Then 2 x 3 at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

For Time:

60 Calorie Row
40 Hand Release Push-Ups
20 Dumbbell Snatches
10 Bar Muscle-Ups

AX: 35#/25#, 40 Ring Rows
RX: 50#/35#
RX+:70#/50#

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.

Dumbbell Snatches: you should pick a weight that is challenging.

Bar Muscle-Ups: scale to 20 strict pull-ups, or scale the movement to 40 ring rows.

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Thursday 03.21.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:
8 Shoulder Rolls
4 Burpees

Even Minutes:
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Push Jerk

Heavy 3
Then 2 x 3 at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

For Time:

60 Calorie Row
40 Hand Release Push-Ups
20 Dumbbell Snatches
10 Bar Muscle-Ups

AX: 35#/25#, 40 Ring Rows
RX: 50#/35#
RX+:70#/50#

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.

Dumbbell Snatches: you should pick a weight that is challenging.

Bar Muscle-Ups: scale to 20 strict pull-ups, or scale the movement to 40 ring rows.

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Saturday 03.09.19

Warm-Up

A) 3 Rounds of:

20 Calorie Row
10 Overhead Squats, with a PVC pipe
5 Strict Pull-Ups

B) 3 Rounds:

12 Ball Slams
6 Hang Cleans, with an empty bar
3 Thrusters, with an empty bar

Strength

Squat Clean

Heavy 3
Then 1×3 at 10% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

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:

8 Hang Power Cleans
8 Calorie Bike
4 Bar Muscle-Ups

AX: 75#/55#
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.

Hang Power Cleans: You should be able to complete 8 repetitions in 2 sets or less.

Bar Muscle-Ups: If we are having trouble with muscle ups scale to 8 chest to bar pull-ups or 8 strict pull-ups.

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Saturday 03.09.19

Warm-Up

A) 3 Rounds of:

20 Calorie Row
10 Overhead Squats, with a PVC pipe
5 Strict Pull-Ups

B) 3 Rounds:

12 Ball Slams
6 Hang Cleans, with an empty bar
3 Thrusters, with an empty bar

Strength

Squat Clean

Heavy 3
Then 1×3 at 10% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

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:

8 Hang Power Cleans
8 Calorie Bike
4 Bar Muscle-Ups

AX: 75#/55#
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.

Hang Power Cleans: You should be able to complete 8 repetitions in 2 sets or less.

Bar Muscle-Ups: If we are having trouble with muscle ups scale to 8 chest to bar pull-ups or 8 strict pull-ups.

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Sunday 03.03.19

Warm-Up

A) 3 Rounds:

200m Run
10m Butt Kickers
10m High Knees
20 Single-Unders

B) 4 Rounds:

4 Push-Ups
8 Ring Rows
8 Kettlebell Windmills

Workout

Capacity

Buy In:
800m Run

Then:
30 DB Snatches, 50#/35#
6 Muscle-Ups
120 Double-Unders
20 DB Snatches, 50#/35#
4 Muscle-Ups
80 Double-Unders
10 DB Snatches, 50#/35#
2 Muscle-Ups
40 Double-Unders

Buy Out:
800m Run

Workout Tip

If you cannot perform muscle ups, scale to:

1 Muscle-Up: 3 Strict Pull-Ups + 3 strict Push-Ups

Dumbbell Snatch: you should be able to complete reps of 5 every time you grab the dumbbell.

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Saturday 03.02.19

Warm-Up

A) 1 Round:

400m Row
20 Sit-Ups
15 Russian Swings
10 Wall balls
5 Strict Pull-Up

B) 3 Rounds, with an empty bar:

3 Front Squats
3 Muscle Snatches
3 Overhead Squats

Strength

Unbroken Power Snatches

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

8 min AMRAP:

800m Run
Max Rounds:
8 Power Snatch, 75#/55#
8 Toes-to-Bar
2 Minute Rest

4 min AMRAP:

400m Run
Max Rounds:
4 Power Snatches
4 Toes-to-Bar

Workout Tip

Power Snatch: you should be able to complete snatches in 2 sets or less, scale load if needed.

Toes to bar: scale so you can complete each set of pull-ups in 2 sets or less. Scale to ring rows if needed.

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Sunday 03.03.19

Warm-Up

A) 3 Rounds:

200m Run
10m Butt Kickers
10m High Knees
20 Single-Unders

B) 4 Rounds:

4 Push-Ups
8 Ring Rows
8 Kettlebell Windmills

Workout

Capacity

Buy In:
800m Run

Then:
30 DB Snatches, 50#/35#
6 Muscle-Ups
120 Double-Unders
20 DB Snatches, 50#/35#
4 Muscle-Ups
80 Double-Unders
10 DB Snatches, 50#/35#
2 Muscle-Ups
40 Double-Unders

Buy Out:
800m Run

Workout Tip

If you cannot perform muscle ups, scale to:

1 Muscle-Up: 3 Strict Pull-Ups + 3 strict Push-Ups

Dumbbell Snatch: you should be able to complete reps of 5 every time you grab the dumbbell.

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Saturday 03.02.19

Warm-Up

A) 1 Round:

400m Row
20 Sit-Ups
15 Russian Swings
10 Wall balls
5 Strict Pull-Up

B) 3 Rounds, with an empty bar:

3 Front Squats
3 Muscle Snatches
3 Overhead Squats

Strength

Unbroken Power Snatches

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

8 min AMRAP:

800m Run
Max Rounds:
8 Power Snatch, 75#/55#
8 Toes-to-Bar
2 Minute Rest

4 min AMRAP:

400m Run
Max Rounds:
4 Power Snatches
4 Toes-to-Bar

Workout Tip

Power Snatch: you should be able to complete snatches in 2 sets or less, scale load if needed.

Toes to bar: scale so you can complete each set of pull-ups in 2 sets or less. Scale to ring rows if needed.

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Wednesday 02.20.19

Warm-Up

A) 2 Rounds:

10 Step-Ups, to a box
5 Box Jumps
10 Push-Ups
5 Strict Pull-Ups

B) 3 Rounds:

4 Strict Dumbbell Press
8 Calorie Row
12 Dumbbell Snatch

Strength

Superset A and B then rest 3 minutes.

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar Muscle-Ups for unbroken sets.

Workout

Capacity

15-12-9-6-3 For Time:

Bar Dips
Burpees
Box Jumps 24″/20″

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “90 or less each round. unbroken each round.
Box Jumps: you should choose a height that you feel comfortable jumping to.

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Wednesday 02.20.19

Warm-Up

A) 2 Rounds:

10 Step-Ups, to a box
5 Box Jumps
10 Push-Ups
5 Strict Pull-Ups

B) 3 Rounds:

4 Strict Dumbbell Press
8 Calorie Row
12 Dumbbell Snatch

Strength

Superset A and B then rest 3 minutes.

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar Muscle-Ups for unbroken sets.

Workout

Capacity

15-12-9-6-3 For Time:

Bar Dips
Burpees
Box Jumps 24″/20″

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “90 or less each round. unbroken each round.
Box Jumps: you should choose a height that you feel comfortable jumping to.

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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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