Trifecta Trifecta

Friday 04.20.18

Warm-Up

A) 4:00 Running Clock:

8 Lunges
4 Hand Release Push-Ups
30 sec Plank Hold

B) Primer:

4 rounds, 1 min each:

40 yd Sprint
2 Box Jumps 30”/24” (or high as possible)

Strength

Power Clean

A) 2 sets x 4 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 set x 4 reps @ 90% of set (A)
C) 1 Set x 6 reps @ 85% of set (A)

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

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

– Rest 90 sec between sets

Strict Pull-Up

3 sets x 2 reps from fail

– Rest 90 sec between sets

Tempo: 1:1:2 (1 sec up,1 sec hold, 2 sec down)

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Power Clean: place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull. Make the rotation of your elbows fast during the catch and drop under the weight by pulling yourself under the bar. Move your feet wide enough that you can drop into your pelvis while staying above parallel.

Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar
Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps

Workout

3 rounds of:

21 Power Snatch @ 135#/95#
21 calorie Row

– Rest 1:00

Workout Tip

You should be able to do a set of 10 snatches out the gate if you wanted to. Be smart about your weight, don’t sandbag it either. Challenge yourself while maintaining good form and technique.

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