Trifecta Trifecta

Friday 05.31.19

Warm-Up

A) 5 Rounds:

1 min Row @ an easy pace
30 sec Row @ a hard pace

B) 2 Rounds:

12 Kettlebell Swings
6 Burpees
3 Toes-to-Bar

Strength

Deadlift

3 @ RPE 6
3 @ RPE 7
3 @ RPE 8

Strength Tip

Objective: perform only one heavy set of 3 repetitions of the back squat. The volume is lowered this week. A new cycle begins on Monday.
We will be using the RPE chart to regulate the training intensity in the “ Strength“ portion of our workouts. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort. Working sets will be written.

Workout

With Partner:

Partner A:
Row 750m

Partner B (while Partner A rows):
Max AMRAP
10 Dumbbell Snatches, 50%/35#
20 Sit-Ups

– Switch partners, then repeat at 500m and 250m

Workout Tip

One partner will row 750M, while the other partner performs AMRAP of the couplet. Once Partner A finishes, they will perform the AMRAP, while partner B performs 750M on the rower. This will be repeated until each athlete has completed 750M, 500m, and 250M row!

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