Trifecta Trifecta

Friday 05.11.18

Warm-Up

5:00 Running Clock:

8 Kettlebell Swings 35lb/26lb
10yd Bear Crawl
4 Box Jumps 30”/24”

B) For Completion, 3 Rounds:

100m Farmer Carry 53lb/35lb
Rest (rest time = work time)

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 2 min between sets

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

Dips

3 sets x 3 reps from fail

– Rest 2 min between sets

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

*Training 3 reps from failure means train until you think you have 3 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

Set up two bars – every 75 seconds:

1- Snatch – 155/95 – 4 Reps
2 – Clean – 205/125 – 4 Reps
3 – Snatch – 175/115- 4 Reps
4 – Clean – 225/145 -4 Reps
5 – 195/125- Snatch – 3 Reps
6 – 245/165 – Clean- 3 Reps
7 – 215/135 -Snatch – 3 Reps
8 – 265/175 – Clean – 3 Reps
9 – 235/145 – Snatch -2 Reps
10 – 285/185-Clean – 2 Reps
11- 255/155 – Snatch 1 Rep
12 – 305/195 Clean 1 Rep
13- 265/165 Snatch – 1 Rep
14 – 315/205 – Clean -1 Rep

Keep going up by 10 lbs until you can’t get a rep

– Can start at lighter weight if needed

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