Trifecta Trifecta

Monday 03.12.18

Warm-Up

4 Rounds:

200m Run
12 Walking Lunge
8 Sumo Deadlift High Pull

* Perform with an empty bar

– Rest 20 seconds

Strength

Bench Press

A) 3 sets x 5 reps @ 70% of 1 Rep Max (or +2.5lbs previous session)
B) 1 set x 6-8 reps @ 85% of today’s working weight from section A

– Rest 2 Min between sets

Strength Tip

Squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width

Workout

4 rounds of:

5 Front Squats @ 55% 1RM
1 min max Row
1 min rest

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