Trifecta Trifecta

Friday 03.23.18

Warm-Up

A) 3 Rounds:

9 Wall Balls 14lb/8lb
7 Toes-to-Bar

– Rest 20 seconds

5 Front Squats, with an empty bar
3 Burpees

– Rest 20 seconds

*Rest 90 seconds between sections A and B

B) 25 Double-Unders
1 Wall Climb
20 Double-Unders
2 Wall Climb
15 Double-Unders
3 Wall Climb

Strength

Front Squat

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

– Heavy singles are generally 90-95% of an athletes 1 Rep Max

– Rest 2 Min between sets

Strength Tip

Focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads.

Workout

20-minute AMRAP:

15 Toes-to-Bar
12 Dumbbell Deadlift, 50#/35#
9 Dumbbell Thrusters, 50#/35#

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