Trifecta Trifecta

Posts Tagged ‘Sumo Deadlift High Pull Barbell’

Wednesday 07.10.19

Warm-Up

A) EMOM x 12 minutes, alternating:

Minute 1: 30 seconds Row
Minute 2: 5 Push-Ups + 20 Sit-Ups
Minute 3: Russian Kettlebell Swings

B) 3 Rounds:

3 Strict Press
6 Push Press
9 GHD Sit-Ups

Strength

Push Jerk

3 reps @ RPE7
3 reps @ RPE8
3 reps @ RPE9
Then 1 more set of 3 at a -10% drop of 3 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be Shoulder length apart. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

In this set, we use 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

10 Rounds For Time:

5 Ring Dips
5 Sumo Deadlift High Pulls, 95#/65#
10 Knee Raises

Workout Tip

Ring Dips: each set should not take more than 2 sets to complete. Scale to push-ups if needed.

Sumo Deadlift High Pulls: each set should not take more than 2 sets to complete.

.

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Wednesday 07.10.19

Warm-Up

A) EMOM x 12 minutes, alternating:

Minute 1: 30 seconds Row
Minute 2: 5 Push-Ups + 20 Sit-Ups
Minute 3: Russian Kettlebell Swings

B) 3 Rounds:

3 Strict Press
6 Push Press
9 GHD Sit-Ups

Strength

Push Jerk

3 reps @ RPE7
3 reps @ RPE8
3 reps @ RPE9
Then 1 more set of 3 at a -10% drop of 3 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be Shoulder length apart. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

In this set, we use 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

10 Rounds For Time:

5 Ring Dips
5 Sumo Deadlift High Pulls, 95#/65#
10 Knee Raises

Workout Tip

Ring Dips: each set should not take more than 2 sets to complete. Scale to push-ups if needed.

Sumo Deadlift High Pulls: each set should not take more than 2 sets to complete.

.

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Monday 07.01.19

Warm-Up

A) Every Minute on the Minute x 8 minutes

Odd minutes:
5 Strict Press with an empty bar + 10 Air Squats

Even minutes:
10 Step Ups on a Box + 10 Ring Rows

B) 2 Rounds:

200m Row

– Rest 60 Seconds

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump.

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

“EMOMDAY”

Fight Gone Bad

Three rounds of:

Wall Ball, 20-pound ball, 10 ft target (reps)
Sumo Deadlift High Pull, 75 pounds (reps)
Box Jump, 20″ box (reps)
Push Press, 75 pounds (reps)
Row (calories)
REST

Workout Tip

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After rest, move to the next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point.

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Monday 07.01.19

Warm-Up

A) Every Minute on the Minute x 8 minutes

Odd minutes:
5 Strict Press with an empty bar + 10 Air Squats

Even minutes:
10 Step Ups on a Box + 10 Ring Rows

B) 2 Rounds:

200m Row

– Rest 60 Seconds

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump.

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

“EMOMDAY”

Fight Gone Bad

Three rounds of:

Wall Ball, 20-pound ball, 10 ft target (reps)
Sumo Deadlift High Pull, 75 pounds (reps)
Box Jump, 20″ box (reps)
Push Press, 75 pounds (reps)
Row (calories)
REST

Workout Tip

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After rest, move to the next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point.

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Saturday 06.22.19

Warm-Up

A) 2 Rounds:

200m Run
20 Ring Rows
20 Sit-Ups
20 Air Squats

B) 2 Rounds:

4 Sumo Deadlift High Pull
4 Front Squat, with an empty barbell
4 Push Press, with an empty barbell
200m Run

Strength

Clean

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

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

In this set, we use 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

For Time:

200m Run
30 Dumbbell Power Cleans, 50#/35#
30 Dumbbell Front Squats, 50#/35#
200m Run
20 Dumbbell Power Cleans, 50#/35#
20 Dumbbell Front Squats, 50#/35#
200m Run
10 Dumbbell Power Cleans, 50#/35#
10 Dumbbell Front Squats, 50#/35#
200m Run

RX: As is
AX: 35#/25#

Workout Tip

Run: don’t spend more than 1 minute on the 200M run, scale as needed.

Dumbbell Movements:You should choose a load that you can move in sets of 5. Scale as needed.

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Saturday 06.22.19

Warm-Up

A) 2 Rounds:

200m Run
20 Ring Rows
20 Sit-Ups
20 Air Squats

B) 2 Rounds:

4 Sumo Deadlift High Pull
4 Front Squat, with an empty barbell
4 Push Press, with an empty barbell
200m Run

Strength

Clean

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

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

In this set, we use 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

For Time:

200m Run
30 Dumbbell Power Cleans, 50#/35#
30 Dumbbell Front Squats, 50#/35#
200m Run
20 Dumbbell Power Cleans, 50#/35#
20 Dumbbell Front Squats, 50#/35#
200m Run
10 Dumbbell Power Cleans, 50#/35#
10 Dumbbell Front Squats, 50#/35#
200m Run

RX: As is
AX: 35#/25#

Workout Tip

Run: don’t spend more than 1 minute on the 200M run, scale as needed.

Dumbbell Movements:You should choose a load that you can move in sets of 5. Scale as needed.

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Sunday 05.19.19

Warm-Up

A) 1 Round:

400m Run
15 Push-Ups
15 Ring Rows
200m Run
15 Push-Ups
15 Ring Rows

B) 2 Rounds:

10 Overhead Squats, with an empty bar
10 Step-Ups, on a box

Workout

For Time:

10-1:

Overhead Squats, 75#/55#
Sumo Deadlift High Pull, 75#/55#
Strict Press, 75#/55#
Box Jumps 20″/20″
200m Run after each round

RX+95#/65#
RX: As is
AX: Push Press instead of press

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

Barbell movements: all barbell movements you should be able to complete in 2 sets each round or less. Scale load as needed.

Run: after every round completed run 200m!

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Sunday 05.19.19

Warm-Up

A) 1 Round:

400m Run
15 Push-Ups
15 Ring Rows
200m Run
15 Push-Ups
15 Ring Rows

B) 2 Rounds:

10 Overhead Squats, with an empty bar
10 Step-Ups, on a box

Workout

For Time:

10-1:

Overhead Squats, 75#/55#
Sumo Deadlift High Pull, 75#/55#
Strict Press, 75#/55#
Box Jumps 20″/20″
200m Run after each round

RX+95#/65#
RX: As is
AX: Push Press instead of press

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

Barbell movements: all barbell movements you should be able to complete in 2 sets each round or less. Scale load as needed.

Run: after every round completed run 200m!

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Thursday 05.09.19

Warm-Up

A) 2 Rounds:

200m Run
20 Ring Rows
20 Sit-Ups

B) 2 Rounds with an empty bar:

4 Sumo Deadlift High Pull
4 Front Squat
4 Push Press

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8 x 3 sets

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground. \
In this set, we use 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

5 Barbell Strict Press, 75#/55#
5 Sumo Deadlift High Pulls, 75#/55#
400m Run
10 Barbell Strict Press, 75#/55#
10 Sumo Deadlift High Pulls 75#/55#
400m Run
15 Barbell Strict Press, 75#/55#
15 Sumo Deadlift High Pulls 75#/55#
400m Run
20 Barbell Strict Press, 75#/55#
20 Sumo Deadlift High Pulls 75#/55#
400m Run

RX+: 95#/65#

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.

Strict Press: you should choose a load that you can complete in sets of 5.

Sumo Deadlift High Pull: You should choose a load that you can complete in sets of 5.

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Thursday 05.09.19

Warm-Up

A) 2 Rounds:

200m Run
20 Ring Rows
20 Sit-Ups

B) 2 Rounds with an empty bar:

4 Sumo Deadlift High Pull
4 Front Squat
4 Push Press

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8 x 3 sets

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use 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

5 Barbell Strict Press, 75#/55#
5 Sumo Deadlift High Pulls, 75#/55#
400m Run
10 Barbell Strict Press, 75#/55#
10 Sumo Deadlift High Pulls 75#/55#
400m Run
15 Barbell Strict Press, 75#/55#
15 Sumo Deadlift High Pulls 75#/55#
400m Run
20 Barbell Strict Press, 75#/55#
20 Sumo Deadlift High Pulls 75#/55#
400m Run

RX+: 95#/65#

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.

Strict Press: you should choose a load that you can complete in sets of 5.

Sumo Deadlift High Pull: You should choose a load that you can complete in sets of 5.

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Sunday 04.07.19

Warm-Up

A) Every 4 Minutes x 3 rounds:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 4 Rounds:

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

Workout

Capacity

In teams of 2:
“The Whole Enchilada!”

For Time:
3 Rope Climbs, 15′ Ascent
75 Thrusters
3 Rope Climbs, 15′ Ascent
50 Overhead Squats
3 Rope Climbs, 15′ Ascent
75 Sit-Ups
3 Rope Climbs
50 Sumo Deadlift High Pull
3 Rope Climbs
75 Wall Balls, 20#/14#

RX: 75#/55#
AX: 75#/55#. Front Squat

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.

Break up total volume anyway between 2 athletes. Start at the top and work your way to the end!

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Sunday 04.07.19

Warm-Up

A) Every 4 Minutes x 3 rounds:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 4 Rounds:

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

Workout

Capacity

In teams of 2:
“The Whole Enchilada!”

For Time:
3 Rope Climbs, 15′ Ascent
75 Thrusters
3 Rope Climbs, 15′ Ascent
50 Overhead Squats
3 Rope Climbs, 15′ Ascent
75 Sit-Ups
3 Rope Climbs
50 Sumo Deadlift High Pull
3 Rope Climbs
75 Wall Balls, 20#/14#

RX: 75#/55#
AX: 75#/55#. Front Squat

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.

Break up total volume anyway between 2 athletes. Start at the top and work your way to the end!

Continue ReadingNo Comments