Trifecta Trifecta

Friday 04.06.18

Warm-Up

A) 6:00 Running Clock

11 Sit-Ups
10yd Crab Crawl

Rest 15 sec

9 Jumping Squats
8 Burpees

Rest 20 sec

*Rest 60 sec

B) Side Plank Hold:

1:00 min Right Side
40 yd Run

15 sec rest

1:00 min Left Side Plank
40 yd Sprint

Strength

Front Squat

Establish Heavy Single

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

A) 1 set x 5 reps @ 70% of Heavy Single
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 8 reps @ 85% of set (A)

Objective- Match your reps in sets (A) and (B)

-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

3 Rounds, For Total Reps in 17 minutes:

1 Minute Wall Balls (20/14 lbs)
1 Minute Sumo Deadlift High-Pulls (75/55 lbs)
1 Minute Box Jumps (20 in)
1 Minute Push Press (75/55 lbs)
1 Minute Row (1 Calorie = 1 Rep)
1 Minute Rest

Workout Tip

This is a prime example of “ intensity is relative” and you need to practice pushing harder when you don’t want to. Do not sandbag this workout, work all the way through the minute and don’t add to your rest by cutting off short.

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