Trifecta Trifecta

Friday 06.08.18

Warm-Up

A) 4 rounds of:

1 Wall Walk
4 Push-Up
6 Knees-to-Elbows
Rest 20 sec

B) 5 Min EMOM:

8 Wall Balls, 20/14

*Sub wall ball with jumping squat

Strength

Front Squat

A) 2 sets x 6 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% 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

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

IWT

Part 1

3 rounds:

7 Clean-and-Jerks @ 65% of 1RM
400m Run
2 min Rest

5 min Rest

Part 2

3 Rounds:

7 Snatches 65% of 1 RM
20 Wall Balls
1 min Assault Bike Max Cals
2 min Rest

5 min Rest

Part 3

50 Toes-to-Bar for time

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