Trifecta Trifecta

Friday 06.22.18



50 sec work/10 sec rest
30 sec work/30 sec rest
15 sec work/45 sec rest

40 Air Squats
30 Single-Unders
15 Strict DB Press (light)
10 Abmat Sit-Up

*Do each movement for the series of work periods until you’ve completed all the work prescribed


Front Squat

A) 2 sets x 6 reps @ 70% of Heavy Single or +5lbs previous session
B) 1 Set x 4 reps @ 90% of set A
C) 1 Set x 6-8 reps @ 85% 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

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.


For Time:


Dumbbell Snatches
Rx – 50/35
RX+ – 70/53
One Arm Thrusters
Rx – 50/35
RX+ – 70/53
Jumping Lunges

Workout Tip

Athletes must complete all 30 repetitions of Snatches, then all 30 repetitions of One Arm Thrusters, then all 30 repetitions of Jumping Lunges.

Dumbbell Snatch: athletes should switch every 5 repetitions. Athletes should pick a weight to touch and go 5 reps unbroken.
One Arm Thruster: these are 1 arm thrusters. Athletes will hold only one dumbbell in the front rack position and go into a full squat then stand up and press the dumbbell or kettlebell overhead. Hips, knees, and elbow should all be locked out at the end of the movement.

Jumping Lunges: athletes should stay in one place and switch legs in mid-air. Scale to walking lunges.

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