Trifecta Trifecta

Tuesday 09.03.19

Warm-Up

A)
400M Row
20M High Knees
20M Butt Kickers
20M Walking Lunges
200M Row
20M High Knees
20M Butt Kickers
20M Walking Lunges

B) EMOMx6min:

Every Minute on the minute alternate stations
o) 10 Overhead Squats, with an empty bar
e) 10 Burpees

Strength

Overhead Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2 sets

Strength Tip

Here we are using 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.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. 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

4 Rounds:

10 Clean and Jerks, 135#/59#
20 Wall Balls, 20#/14#
– 2 Minutes Rest

AX: 95#/55#
RX: As is
RX+: 185#/125#

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.

Clean and Jerks: you should choose a load that you can complete in 5 sets each round.
Wall Balls: try and shoot for unbroken sets!

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