Trifecta Trifecta

Friday 12.28.18

Warm-Up

A) 2 Rounds:

10 Wall Balls
10 Cal Bike
20 Sit-Ups

B) 1 Round:

9 Thrusters, with an Empty Bar
30 seconds Plank Hold
6 Thrusters, with an Empty Bar
30 seconds Plank Hold
3 Thrusters, with an Empty Bar
30 seconds Plank Hold

Strength

4 sets each:

1 Clean High Pull
2 Power Clean
3 Front Squats

Note: if you have an established 1RM full Clean, you should work between 65%-70%. If you do not have an established 1RM, you should work with a weight which you can power clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts. (Compare to 12/21)

Strength Tip

Clean High Pull: from the ground, pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion.

Power Clean: you should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel.

Workout

Every 2 Minutes for 8 rounds:

Station 1:

10 Touch and Go Deadlifts*
20 Sit-Ups

Station 2:

20/16 Calorie Bike

AX: 135#/95#
RX: 185#/135#
RX+: 225#/155# + 15 GHD Sit 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.

Deadlifts: you need to complete each set of deadlifts in unbroken sets. Scale the load as needed.

Sit Ups/GHD: you need to complete each set in 45 seconds or less, scale the movement that is appropriate for you.

Cal: you must have at least 20-30 seconds of rest. Scale the calories as needed.

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