Trifecta Trifecta

Friday 05.04.18

Warm-Up

A) 2 Rounds:

15 sec R Side Plank Hold
15 sec L Side Plank Hold
6 Burpees

Rest 20

B) Barbell Primer
30 sec work/15 sec rest between movements

2 Rounds:

Deadlift, with an empty bar
Power Clean, with an empty bar
Kettlebell Windmill R (light)
Kettlebell Windmill L (light)

Strength

Power Clean

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

Objective: match your reps in sets A and B

– Rest 90 sec between sets

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

Dips

3 sets x 2 reps from fail

Rest 90 sec between sets

Tempo: 1:0:2 (1 sec up,0 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.

Dips: 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. 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

5 Rounds for time:

5 Power Snatch @ 70% 1RM
5 Overhead Squats @ Same Weight
50 Double-Unders
25ft Handstand Walk

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