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Posts Tagged ‘Walking Lunges Bar’

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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Tuesday 05.15.18

Warm-Up

A) 3 Rounds:

100m Run
8 Jumping Squat
4R/4L Kettlebell Windmill (light)

B) 12-9-6:

Barbell Back Squat (empty)
Knee-to-Elbow

Strength

Deload

Back Squat

4 sets x 5 reps @ 60% of Heavy Single

– 60 sec rest between sets

Barbell Walking Lunge

3 sets x 8-10 reps @ 60% of Heavy Single

Tempo: 3:0:0 (3 sec down,0 sec hold, 0 sec up)

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

27-21-15-9

Cals on Rower
Toes-to-Bar
Cals on Assault Bike

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Tuesday 05.15.18

Warm-Up

A) 3 Rounds:

100m Run
8 Jumping Squat
4R/4L Kettlebell Windmill (light)

B) 12-9-6:

Barbell Back Squat (empty)
Knee-to-Elbow

Strength

Deload

Back Squat

4 sets x 5 reps @ 60% of Heavy Single

– 60 sec rest between sets

Barbell Walking Lunge

3 sets x 8-10 reps @ 60% of Heavy Single

Tempo: 3:0:0 (3 sec down,0 sec hold, 0 sec up)

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

27-21-15-9

Cals on Rower
Toes-to-Bar
Cals on Assault Bike

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Monday 05.07.18

Warm-Up

A) 2 rounds:

200m Run
20 Double-Unders
9 Kettlebell Swings 35lb/26lb
7 Air Squats

*Sub double-under with x2 singles

B) Barbell Tempo, 3 rounds:

4 Front Squats, with an empty bar

3:3:3 (3 sec down, 3 sec hold, 3 sec up)

Rest 20 seconds

Strength

Front Squat

A) 1 set x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 3 reps @ 90% of set (A)
C) 1 Set x 6 reps @ 85% of set (A)

Objective: match your reps in sets (A) and (B).

– Rest 2 min between sets

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

Barbell Walking Lunge

3 sets x 3 reps from fail @ 75% of your body weight

– Rest 2 min between sets

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

*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

5 rounds:

2 Rope Climbs
50 Double-Unders

– Rest 2 min

15-12-9:

Russian Kettlebell Swings
Burpees

Workout Tip

Be as efficient as possible on the rope climbs because the DU will burn out your grip. The second part should be 100% all out.

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Monday 05.07.18

Warm-Up

A) 2 rounds:

200m Run
20 Double-Unders
9 Kettlebell Swings 35lb/26lb
7 Air Squats

*Sub double-under with x2 singles

B) Barbell Tempo, 3 rounds:

4 Front Squats, with an empty bar

3:3:3 (3 sec down, 3 sec hold, 3 sec up)

Rest 20 seconds

Strength

Front Squat

A) 1 set x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 3 reps @ 90% of set (A)
C) 1 Set x 6 reps @ 85% of set (A)

Objective: match your reps in sets (A) and (B).

– Rest 2 min between sets

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

Barbell Walking Lunge

3 sets x 3 reps from fail @ 75% of your body weight

– Rest 2 min between sets

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

*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

5 rounds:

2 Rope Climbs
50 Double-Unders

– Rest 2 min

15-12-9:

Russian Kettlebell Swings
Burpees

Workout Tip

Be as efficient as possible on the rope climbs because the DU will burn out your grip. The second part should be 100% all out.

Continue ReadingNo Comments