Trifecta Trifecta

Saturday 12.07.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Lunges
10m Butt Kickers
10m Bear Crawl

B) 2 Rounds:

10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball Slams

Strength

Back Squat

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

Objective: build to an RPE of 9 for 5 repetitions in the Back Squat, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

30-20-10:

Dumbbell Snatches, 50#/35#
One-Arm Dumbbell Thrusters, 50#/35#
Jumping Lunges

RX+: 70#/50#
AX: 35#/25#
RX: as is

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.

Dumbbell: Alternate every 5 repetitions for both the snatch and thrusters

Jumping Lunges: push up in the air and switch legs in the air.

Tags: , , , , , , , , ,

Trackback from your site.

Leave a comment