Trifecta Trifecta

Friday 10.05.18

Warm-Up

A) 2 rounds:

200m Row

– Rest 1 minute

200m Run

B) 2 Rounds:

10 Front Squats, with a PVC pipe
10 Shoulder Rolls Balance, with a PVC pipe

Strength

Every Minute on the Minute for 18 Minutes:

1 Squat Snatch

Objective: build to a heavy single squat clean. Go up every 3 minutes. Start with an Empty bar.

Strength Tip

Snatch from Floor: if athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

4 Rounds of:

3 Minute AMRAP:

12 Hand Release Push-Ups
12 Kettlebell Swings

1 Minute Rest between rounds

AX: 35#/26#

RX: 53#/35#

RX+: 70#/53#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

Hand release Push Ups: athletes should be able to complete each set of 12 repetitions in 3 sets or less. Scale load as needed.

Kettlebell Swings: athletes should be able to complete each set of 12 repetitions in 2 sets or less. Scale load as needed.

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