Trifecta Trifecta

Friday 11.30.18

Warm-Up

A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
20 Air Squats

B) 3 Rounds:

1 min Calorie Bike at a 7/10 effort.
8 Back Squats, with an empty bar

Strength

Back Squat

3 sets x 8 reps
4 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/19)

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity:

For Time:

400m Run
20 Toes-to-Bar
400m Row
20 Front Squats, 135#/95#
200m Run
10 Toes-to-Bar
200m Run
10 Front Squats 135#/95#

Workout Tip

Run/Row: athletes should not take more than 2:30 seconds on these stations. Scale distance as needed.

Toes to Bar: scale to knee raises or knees to elbows if needed.

Front Squats: athletes should complete each round of front squats in 4 sets or less. Scale load as needed.

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