Trifecta Trifecta

Posts Tagged ‘Walking Lunges Bar’

Saturday 07.13.19

Warm-Up

A)
500m Row
Then, 2 rounds:

15 Russian Swings
15 Sit-Ups

B) 3 Rounds:

10 Deadlifts, with an empty barbell
10 Lunges, with an empty barbell
20 Double-Unders

Strength

Deadlift

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

90% of 5 @ 9 for 1 set

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Then calculate 90% of your [email protected] for 1 more set of 5 repetitions.

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:

90-60-30
Double Unders

30-20-10
Dumbbell Snatch 50#/35#
Dumbbell Lunges 50#/35#

AX: 35#/35#.
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.

Double Unders: scale double-unders for 2 minutes of practice for the first round, 90 seconds of practice for the second round, and 1 minute of practice for the third round. Further scaling would be 2x per repetitions in singles.

Dumbbell Movements: you should choose a dumbbell weight that you can both lunge with and single-arm dumbbell snatch. Scale as needed.

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Saturday 07.13.19

Warm-Up

A)
500m Row
Then, 2 rounds:

15 Russian Swings
15 Sit-Ups

B) 3 Rounds:

10 Deadlifts, with an empty barbell
10 Lunges, with an empty barbell
20 Double-Unders

Strength

Deadlift

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

90% of 5 @ 9 for 1 set

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Then calculate 90% of your [email protected] for 1 more set of 5 repetitions.

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:

90-60-30
Double Unders

30-20-10
Dumbbell Snatch 50#/35#
Dumbbell Lunges 50#/35#

AX: 35#/35#.
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.

Double Unders: scale double-unders for 2 minutes of practice for the first round, 90 seconds of practice for the second round, and 1 minute of practice for the third round. Further scaling would be 2x per repetitions in singles.

Dumbbell Movements: you should choose a dumbbell weight that you can both lunge with and single-arm dumbbell snatch. Scale as needed.

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Thursday 05.23.19

Warm-Up

A) 5 Rounds:

20 seconds work / 10 seconds rest:

Push-Up
Weighted Jump Ropes
Bar Hang

1 Round = all 3 movements complete in sequence

B) 2 Rounds with an empty bar:

10 Dumbbell Presses
10 Lunges, with an empty bar
30 seconds Plank hold

Strength

1 Push Press + 2 Split Jerk:

Every 2 minutes x 7 rounds @ RPE 7

Strength Tip

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
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.

Push Press: start with the bar in the front rack position. Feet should be hip-width. 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 hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

Every 3 Minutes x 5 rounds:

20 Hand Release Push-Ups
10 Kettlebell Swings, 53#/35#
200m Row

RX+: 70#/53#
RX: as is
AX: 44#/26#, 10 Hand-Release 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

Push Ups: complete all push-ups in 60 seconds or less. Scale repetitions as needed.

Kettlebell Swings: complete all kettlebell swings in one set. Scale load as needed.

Row: complete the rowing portion under 60 seconds.

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Thursday 05.23.19

Warm-Up

A) 5 Rounds:

20 seconds work / 10 seconds rest:

Push-Up
Weighted Jump Ropes
Bar Hang

1 Round = all 3 movements complete in sequence

B) 2 Rounds with an empty bar:

10 Dumbbell Presses
10 Lunges, with an empty bar
30 seconds Plank hold

Strength

1 Push Press + 2 Split Jerk:

Every 2 minutes x 7 rounds @ RPE 7

Strength Tip

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
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.

Push Press: start with the bar in the front rack position. Feet should be hip-width. 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 hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

Every 3 Minutes x 5 rounds:

20 Hand Release Push-Ups
10 Kettlebell Swings, 53#/35#
200m Row

RX+: 70#/53#
RX: as is
AX: 44#/26#, 10 Hand-Release 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

Push Ups: complete all push-ups in 60 seconds or less. Scale repetitions as needed.

Kettlebell Swings: complete all kettlebell swings in one set. Scale load as needed.

Row: complete the rowing portion under 60 seconds.

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Monday 06.25.18

Warm-Up

3 Rounds:

15 calorie Row
5 Inchworms with a Push-Up
30 seconds Plank Hold

B) 3 Rounds:

10 Barbell Good Mornings
10 Barbell Lunges
10 Strict Press

– perform with an empty bar

Strength

Deadlift

1 Set x 5 reps @ 65% of Heavy Single
1 Set x 5 reps @ 70% of Heavy Single
3 Set x 5 reps @ 75% of Heavy Single

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strict Chin-Ups

5 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Strict Chin-Up: grab the bar with a supinated grip ( Your palms should be facing your face.) Start at full extension from the bar, then pull your chin over the bar. If This is challenging, jump up to your chin above the bar then lower yourself slowly for 3 reps.

Workout

4 Rounds:

5 High Box Jumps, 30 inches/24 inches
10 Toes-to-Bar
15 Kettlebell Swings, 53#/35#
200m Run

Workout Tip

Box Jumps: should be high for the athlete. If 30 inches is too high scale to 24, and if 20 is too high scale to 16 inches.

Toes-to-Bar: scale in the appropriate order from most complicated to least complicated: 10 Knees to Elbows, 10 V-Ups, 10 Sit-Ups.

Kettlebell Swings: athletes should complete sets in no more than 2 sets. Scale load to make this happen.

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Monday 06.25.18

Warm-Up

3 Rounds:

15 calorie Row
5 Inchworms with a Push-Up
30 seconds Plank Hold

B) 3 Rounds:

10 Barbell Good Mornings
10 Barbell Lunges
10 Strict Press

– perform with an empty bar

Strength

Deadlift

1 Set x 5 reps @ 65% of Heavy Single
1 Set x 5 reps @ 70% of Heavy Single
3 Set x 5 reps @ 75% of Heavy Single

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strict Chin-Ups

5 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Strict Chin-Up: grab the bar with a supinated grip ( Your palms should be facing your face.) Start at full extension from the bar, then pull your chin over the bar. If This is challenging, jump up to your chin above the bar then lower yourself slowly for 3 reps.

Workout

4 Rounds:

5 High Box Jumps, 30 inches/24 inches
10 Toes-to-Bar
15 Kettlebell Swings, 53#/35#
200m Run

Workout Tip

Box Jumps: should be high for the athlete. If 30 inches is too high scale to 24, and if 20 is too high scale to 16 inches.

Toes-to-Bar: scale in the appropriate order from most complicated to least complicated: 10 Knees to Elbows, 10 V-Ups, 10 Sit-Ups.

Kettlebell Swings: athletes should complete sets in no more than 2 sets. Scale load to make this happen.

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Sunday 06.17.18

Warm-Up

A) Agility Primer, 3 Rounds:

7 Jumping Squats
4 Knees-to-Elbows
3 Broad Jump

B) 4:00 EMOM:

3 Power Snatch, with an empty bar
2 Overhead Squat(empty barbell)

*Every minute perform the prescribed sequence of movements

Strength

Front Squat

A) 2 sets x 5 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 5 reps @ 90% of set A
C) 1 Set x 7-9 reps @ 85% of set A

Objective- Match your reps in sets A and B

– Rest 90 sec between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Barbell Walking Lunge

3 sets x 3 reps from fail @ 70% of your body weight

Tempo: 2:1:1 (2 sec down,1 sec hold, 1 sec up)

– Rest 90 sec between sets

* Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Front Squat: focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads.

Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

14 Min AMRAP:

100m Run
3 Power Snatches 115lb/75lb
6 Overhead Squats 115lb/75lb
10 Box Jumps 24”/20”
20 sec rest after each round

Workout Tip

With a built-in rest at the end of each round, enter the run with the mindset to finish 100m in 1min. Keep the bar overhead after the last power snatch to transition into the first overhead squat.

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Sunday 06.17.18

Warm-Up

A) Agility Primer, 3 Rounds:

7 Jumping Squats
4 Knees-to-Elbows
3 Broad Jump

B) 4:00 EMOM:

3 Power Snatch, with an empty bar
2 Overhead Squat(empty barbell)

*Every minute perform the prescribed sequence of movements

Strength

Front Squat

A) 2 sets x 5 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 5 reps @ 90% of set A
C) 1 Set x 7-9 reps @ 85% of set A

Objective- Match your reps in sets A and B

– Rest 90 sec between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Barbell Walking Lunge

3 sets x 3 reps from fail @ 70% of your body weight

Tempo: 2:1:1 (2 sec down,1 sec hold, 1 sec up)

– Rest 90 sec between sets

* Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Front Squat: focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads.

Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

14 Min AMRAP:

100m Run
3 Power Snatches 115lb/75lb
6 Overhead Squats 115lb/75lb
10 Box Jumps 24”/20”
20 sec rest after each round

Workout Tip

With a built-in rest at the end of each round, enter the run with the mindset to finish 100m in 1min. Keep the bar overhead after the last power snatch to transition into the first overhead squat.

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Wednesday 06.06.18

Warm-Up

A) 3 Rounds of:

12 Sit-Ups
10 Air Squats
8 Thrusters, with an empty bar
100m Run

Strength

Back Squat

A) 2 sets x 6 reps @ 70% of 1 Rep Max (or +5lbs previous session)
B) 1 set x 6 reps @ 90% of set A
C) 1 set x 8-10 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 90 sec between sets

Barbell Walking Lunge

3 sets x 2 reps from fail @ 70% of your body weight

– Rest 90 sec between sets

– Tempo: 2:0:2 (2 sec down, 0 sec hold, 2 sec up)

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop

Strength Tip

Back Squat: keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows.

Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

“Jackie”

For Time:

1000m Row
50 Thrusters, 45/35
30 Pull-Ups

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Wednesday 06.06.18

Warm-Up

A) 3 Rounds of:

12 Sit-Ups
10 Air Squats
8 Thrusters, with an empty bar
100m Run

Strength

Back Squat

A) 2 sets x 6 reps @ 70% of 1 Rep Max (or +5lbs previous session)
B) 1 set x 6 reps @ 90% of set A
C) 1 set x 8-10 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 90 sec between sets

Barbell Walking Lunge

3 sets x 2 reps from fail @ 70% of your body weight

– Rest 90 sec between sets

– Tempo: 2:0:2 (2 sec down, 0 sec hold, 2 sec up)

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop

Strength Tip

Back Squat: keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows.

Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

“Jackie”

For Time:

1000m Row
50 Thrusters, 45/35
30 Pull-Ups

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Monday 05.21.18

Warm-Up

A) For Completion:

20yd Sprint
9 Hand Release Push-Up
12 Toes-to-Bar
40yd Sprint
7 Hand Release Push-Up
10 Toes-to-Bar
60yd Sprint
5 Hand Release Push-Up
8 Toes-to-Bar
80yd Sprint

*Rest 90 seconds between sections А and B

B) 3min Plank Hold
2 Wall Climb penalty every time you break.

Strength

Back Squat

Establish 1 Rep Max

A) 1 set x 6 reps @ 70% of new 1 Rep Max
B) 1 set x 6 reps @ 90% of set A
C) 1 set x 8-10 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 90 sec between sets

Barbell Walking Lunge

4 sets x 3 reps from fail @ 70% of your body weight

Tempo: 1:1:0 (1 sec down,1 sec hold, 0 sec up)

Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Back Squat: keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows.

Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

3 Rounds for time:

400m Run
15 Handstand Push-Up
20yd Each Arm Overhead Kettlebell/Dumbbell Walking Lunge 70/53

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Monday 05.21.18

Warm-Up

A) For Completion:

20yd Sprint
9 Hand Release Push-Up
12 Toes-to-Bar
40yd Sprint
7 Hand Release Push-Up
10 Toes-to-Bar
60yd Sprint
5 Hand Release Push-Up
8 Toes-to-Bar
80yd Sprint

*Rest 90 seconds between sections А and B

B) 3min Plank Hold
2 Wall Climb penalty every time you break.

Strength

Back Squat

Establish 1 Rep Max

A) 1 set x 6 reps @ 70% of new 1 Rep Max
B) 1 set x 6 reps @ 90% of set A
C) 1 set x 8-10 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 90 sec between sets

Barbell Walking Lunge

4 sets x 3 reps from fail @ 70% of your body weight

Tempo: 1:1:0 (1 sec down,1 sec hold, 0 sec up)

Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Back Squat: keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows.

Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

3 Rounds for time:

400m Run
15 Handstand Push-Up
20yd Each Arm Overhead Kettlebell/Dumbbell Walking Lunge 70/53

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