Trifecta Trifecta

Friday 11.22.19

Warm-Up

A) 2 rounds:

250m Row
25 Sit-Ups
25 seconds Bar Hang

B) 3 rounds:

5 Dumbbell Deadlifts
5 Ball Slams
10 Air Squats
5 Ball Slams

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets.

Workout

5 Rounds:

12 Dumbbell Deadlifts 50#/35#
9 Dumbbell Hang Power Cleans 50#/35#
6 Dumbbell Front Squats 50#/35#
3 Bar Muscle-Ups

AX: 35#/25#.12 Ring Rows

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.

Each set of dumbbells should be completed in 2 sets or less. Bar muscle-ups should be completed in 2 sets or less. Scale repetitions or load as needed.

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