Trifecta Trifecta

Friday 05.10.19

Warm-Up

A) 2 Rounds:

15m Butt Kickers
15 Air Squats
15m High Knee
15 Sit-Ups

B) 2 Rounds:

5 Knee Raises
3 Toes-to-Bar
5 Burpees
3 Strict Pull-Ups

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

Capacity

“Online Qualifier”

8 min AMRAP:

45 Thrusters
45 Toes-to-Bar
45 Cleans
45 Chest-to-Bar Pull-Ups

RX+: 95#/65#
RX: 75#/65#. Pull Up.
AX: 45#/35#. Knee Raises.Ring Row

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Barbell movements: you should choose a weight that you can complete each barbell movement in sets of 10 or more. Scale load as needed.

Toes-to-Bar/Chest-to-Bar Pull-Ups: you should be able to perform the toes to bar and chest to bar movements in sets of 5 or more. Scale the movement as needed.

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