Trifecta Trifecta

Friday 06.01.18

Warm-Up

A)In 7 min complete:

0-3min:

4 Dumbbell Hang Power Cleans 25lb/15lb
4 Push-Ups
40yd Sprint

3-4min:

Rest

4-7min:

1 Wall Climb
5 Kipping Ring Dips
25 Double-Unders (or 40 Single-Unders)

*Substitute ring dip with bench dip

B) For time:

300m Farmer Carry, 53lb/35lb

Strength

Power Clean

A) 4 sets x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 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

Strict Pull-Up

4 sets x 3 reps from fail

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

– Rest 90 sec between sets

*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.

Strict Pull Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar. Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps.

Workout

30-20-10

Power Clean 135/95
Pull-Ups
Ring Dips

– Scale Power Clean to a weight you can complete for 7-10 reps unbroken consistently

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