Trifecta Trifecta

Posts Tagged ‘Strict Pull-Up’

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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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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Wednesday 09.18.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Dumbbell Push Press
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Pull-Ups
6 Overhead Squats, with an empty bar
3 Strict Pull-Ups

Strength

Power Snatch, 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 Snatch: grab the bar in your snatch 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 ground position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

15 Minute AMRAP:

100m Farmers Walk
20 Push-Ups
40 Double Unders
8 Overhead Squats, 135#/95#

AX: Front Squat, 95#/65#
RX: As is
RX+: 155#/105#

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.

Farmers walk: you can hold dumbbells or kettlebells. Choose a weight that you can complete 100M carry in less than 2 minutes

Push-Ups: you should be able to complete all 20 repetitions in 2 minutes or less!

OHS: this load should be challenging. Complete all repetitions in 1 minute or less. The bar should start from the ground.

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Wednesday 09.18.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Dumbbell Push Press
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Pull-Ups
6 Overhead Squats, with an empty bar
3 Strict Pull-Ups

Strength

Power Snatch, 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 Snatch: grab the bar in your snatch 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 ground position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

15 Minute AMRAP:

100m Farmers Walk
20 Push-Ups
40 Double Unders
8 Overhead Squats, 135#/95#

AX: Front Squat, 95#/65#
RX: As is
RX+: 155#/105#

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.

Farmers walk: you can hold dumbbells or kettlebells. Choose a weight that you can complete 100M carry in less than 2 minutes

Push-Ups: you should be able to complete all 20 repetitions in 2 minutes or less!

OHS: this load should be challenging. Complete all repetitions in 1 minute or less. The bar should start from the ground.

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Friday 08.30.19

Warm-Up

A) 2 Rounds:

200m Run
20 Walking Lunges
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Pull-Ups
6 Overhead Squats, with an empty bar
3 Strict Pull-Ups

Strength

Overhead Squat

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

Strength Tip

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.

Objective: build to an RPE of 8 for 2 set of 6 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. 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

For Time:

Buy-In:
400m Run

Then, 4 Rounds of:

20 Double Kettlebell Lunges 35#/26#
10 Pull-Ups

Buy-Out:
400m Run

AX: 26#/18#
RX: As is
RX+: 53#/35#

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.

Continue ReadingNo Comments

Friday 08.30.19

Warm-Up

A) 2 Rounds:

200m Run
20 Walking Lunges
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Pull-Ups
6 Overhead Squats, with an empty bar
3 Strict Pull-Ups

Strength

Overhead Squat

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

Strength Tip

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.

Objective: build to an RPE of 8 for 2 set of 6 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. 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

For Time:

Buy-In:
400m Run

Then, 4 Rounds of:

20 Double Kettlebell Lunges 35#/26#
10 Pull-Ups

Buy-Out:
400m Run

AX: 26#/18#
RX: As is
RX+: 53#/35#

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.

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Wednesday 08.21.19

Warm-Up

A) 100m Run

5 Strict Pull-Ups
10 Russian Swings
100m Run
1-minute rest

B)3 Rounds with an empty bar:

12 Good Mornings
12 Bent-Over Row
12 Strict Press

Strength

Deadlift

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8x2sets

Strength Tip

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.

Objective: build to an RPE of 6 for 2 sets of 6 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

“Helen”
3 Rounds For Time:

400m Run
21 Kettlebell Swings, 24kg/16kg
12 Pull-Ups

Workout Tip

This is a benchmark workout. Save it! The run should not take more than 2 minutes to complete, and each round of kettlebell swings/ pull-ups should not take more than 3 sets to complete. Scale load or repetitions as needed.

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Wednesday 08.21.19

Warm-Up

A) 100m Run

5 Strict Pull-Ups
10 Russian Swings
100m Run
1-minute rest

B)3 Rounds with an empty bar:

12 Good Mornings
12 Bent-Over Row
12 Strict Press

Strength

Deadlift

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8x2sets

Strength Tip

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.

Objective: build to an RPE of 6 for 2 sets of 6 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

“Helen”
3 Rounds For Time:

400m Run
21 Kettlebell Swings, 24kg/16kg
12 Pull-Ups

Workout Tip

This is a benchmark workout. Save it! The run should not take more than 2 minutes to complete, and each round of kettlebell swings/ pull-ups should not take more than 3 sets to complete. Scale load or repetitions as needed.

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Tuesday 08.13.19

Warm-Up

A) 4 Rounds:

100m Jog
100m Sprint
– 1 min rest

B) 2 Rounds:

12 Walking Lunges
12 Ring Rows
12 Russian Swings

Strength

Overhead Squat

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

Strength Tip

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.

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. 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

10-20-30
One-Legged Squat, alternating each repetition

10-20-30
Kettlebell Swings, 53#/35#

10-10-10
Strict Pull-Ups

RX: As is
RX+: 70#/53#

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.

Pistol or One-Legged Squats: if this movement is too challenging to complete, scale to walking lunges.

Kettlebell Swings: you should scale the load so you can complete 10 repetitions or more each time you pick up the bell.

Pull-Ups: these are strict movements, the first scale should be scaling the repetitions. The second scale should be negative pull-ups.

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Monday 08.12.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Walking Lunge
200m Run

B) 3 Rounds:

12 Wall Balls, 14#/10#
6 Strict Pull-Ups
3 Burpees

Strength

Hang Power Clean, above knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 1 set at 90% of [email protected]

Strength Tip

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.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 90% of that weight and complete an additional set of 3 repetitions.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From above the knee 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

“EMOMDAY”

Every 2 Minutes for 5 Rounds:

1 Squat Snatch, 135#/95#
200m Run
3 Power Clean and Jerks, 135#/95#

Workout Tip

Snatch: this should be a moderate to heavy weight, scale as needed.

Run: you should be able to complete the 200m run in 1 minute or less

Power Clean and Jerk: same weight as your squat snatch, should be moderate to light.

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Tuesday 08.13.19

Warm-Up

A) 4 Rounds:

100m Jog
100m Sprint
– 1 min rest

B) 2 Rounds:

12 Walking Lunges
12 Ring Rows
12 Russian Swings

Strength

Overhead Squat

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

Strength Tip

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.

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. 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

10-20-30
One-Legged Squat, alternating each repetition

10-20-30
Kettlebell Swings, 53#/35#

10-10-10
Strict Pull-Ups

RX: As is
RX+: 70#/53#

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.

Pistol or One-Legged Squats: if this movement is too challenging to complete, scale to walking lunges.

Kettlebell Swings: you should scale the load so you can complete 10 repetitions or more each time you pick up the bell.

Pull-Ups: these are strict movements, the first scale should be scaling the repetitions. The second scale should be negative pull-ups.

Continue ReadingNo Comments

Monday 08.12.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Walking Lunge
200m Run

B) 3 Rounds:

12 Wall Balls, 14#/10#
6 Strict Pull-Ups
3 Burpees

Strength

Hang Power Clean, above knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 1 set at 90% of [email protected]

Strength Tip

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.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 90% of that weight and complete an additional set of 3 repetitions.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From above the knee 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

“EMOMDAY”

Every 2 Minutes for 5 Rounds:

1 Squat Snatch, 135#/95#
200m Run
3 Power Clean and Jerks, 135#/95#

Workout Tip

Snatch: this should be a moderate to heavy weight, scale as needed.

Run: you should be able to complete the 200m run in 1 minute or less

Power Clean and Jerk: same weight as your squat snatch, should be moderate to light.

Continue ReadingNo Comments