Trifecta Trifecta

Monday 07.29.19

Warm-Up

A) 2 Rounds of:

12 Step-Ups
12 Ring Rows
12 Dumbbell Snatches
1 Minute Row

B) 3 Rounds of:

15 Russian Swings
10 Ball Slams
5 Romanian Deadlifts, with an empty bar

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE9X1
-90% of [email protected] for 2 sets x 5 reps

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Then multiply 90% of your [email protected] for 2 more sets 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

EMOMx18 minutes, alternating:

Minute 1: 12 Box Jumps, 24″/20″

Minute 2: 12 Kettlebell Snatch, left arm, 24kg/16kg

Minute 3: 12 Chest-to-Bar Pull-Ups

Minute 4: 12 Kettlebell Snatch, right arm, 24kg/16kg

RX+:

a) 12 Box Jumps, 30”/24”
c) 2-4 Bar Muscle Ups.

RX: As is.

AX:
b) Dumbbell Snatches 35#/25#
c) 12 Kipping Pull-Ups
d) Dumbbell Snatches 35#/25#

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.

You should be able to complete all stations with at least 15 seconds of rest.

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