Trifecta Trifecta

Friday 11.16.18

Warm-Up

A) Every 3 Minutes perform the following for 3 rounds:

300m Row
15 Wall Balls
5 Overhead Squats, with an empty bar

B) 6-5-4-3:

Muscle Snatch
Overhead Squats
Squat Snatches

Add load after every round!

Strength

Squat Snatch

3 sets x 3 reps @ 73% of the top weight of EMOM x 18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 73lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

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

8 Rounds for Time:

40 Double-Under
2 Muscle-Ups

AX: 8 Push Ups + 20 Double-Unders
RX: 2 Muscle-Ups

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.

Muscle Ups: athletes that cannot perform muscle ups may scale to push-ups or ring dips. 2 ring dips per muscle or 4 push-ups per muscle up.

Double Unders: athletes should not spend more than 60 seconds per round of double-unders. Scale repetitions as needed.

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