Trifecta Trifecta

Friday 05.25.18

Warm-Up

A) 4 Rounds:

250m Row
5 Kipping Pull-Up
10 GHD Sit-Up

*Sub row with 200m Run
*Sub GHD with Sit-Up

*Rest 60 sec between sections and B

B) 15-12-9:

Hand Release Push-Up
Wall Ball 20lb/14lb

Strength

Front Squat

Establish Heavy Single

A) 1 set x 6 reps @ 70% of new Heavy Single
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

Objective- Match your reps in sets A and B

* Heavy singles are generally 90-95% of an athletes 1 Rep Max
– Rest 90 sec between sets

Strength Tip

Front Squat: focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads.

Workout

For time:

30 Thrusters 65/45
30 Pull-Ups
30 Thrusters 95/65
30 Chest-to-Bar Pull-Ups
15 Thrusters, 135/95
15 Bar Muscle-Ups (Sub Chest-to-Bar)

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