Trifecta Trifecta

Friday 04.27.18

Warm-Up

A) 3 rounds:

Row 1 min
4 Box Jumps 30”/24”
12 Kettlebell Swings
Rest 25 sec

* Sub row with 200m run

B) Barbell Primer x4:

6 Deadlift
4 Power Clean
20 sec Max Effort Bench Dips

– Perform with empty bar

Strength

Power Clean

A) 4 sets x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 2 set x 3 reps @ 90% 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

Dips

3 sets x 2 reps from fail

Tempo: 1:0:2 (1 sec up,0 sec hold, 2 sec down)

– Rest 90 sec between sets

* “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.

Dips: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward
Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly.

Workout

7 Ring Muscle Ups (Scale to 15 Chest-to-Bar)
20 Thrusters 115/75 lbs
700m Row
20 Thrusters 115/75 lbs
7 Ring Muscle Ups (Scale to 15 Chest-to-Bar)

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