Trifecta Trifecta

Monday 12.02.19

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Warm-Up

A) 4 Rounds of:

5 Push-Ups
5 Ring Rows
5 Ball Slams
5 Air Squats

B) 2 Rounds:

10 Empty Bar Bench Press
10 Walking Lunges

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

In this set, 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 9 for 5 repetitions in the Bench Press, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE 9 of the day!

Workout

“EMOMONDAY”

Every Minute on the Minute for 12 Minutes:

Odd:
10m Handstand Walk

Even:
10 Dumbbell Lunges, 50#/35#

Workout Tip

Odd: handstand walking, scale to 3-5 wall walks if needed. If Handstand walking of any variation is not happening, substitute this station with 40 seconds of any skill practice (double-unders, kipping pull-ups/ toes-to-bar).

Lunges: each round should be unbroken, scale load as needed.

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