Trifecta Trifecta

Monday 02.12.18

Warm-Up

12-9-6 of:

Assault Bike Calories
Burpee Box Jump
Knee Raises

– Rest 2 Min

Then,
5 Deadlift
5 Power Clean
(For each movement, conduct a 5-second “pull/ascent” for each movement before the barbell reaches your hip crease)

– Perform with empty bar

Strength

Power Clean

A) Establish Heavy Single

– Heavy singles are generally 90-95% of an athletes 1 Rep Max

B) 5 sets x 3 reps @ 70% of Heavy Single

– Rest 2 min between sets in section B)

Strength Tip

Place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull

Workout

3 rounds of:

20 calorie Row
40 unbroken Wall Balls 20#/14#
60 Double-Unders
50ft Barbell Front Rack Walking Lunge (pick a challenging weight)

*for reference 155#/105#

– Rest 3 minutes

Workout Tip

I want you to push for a massive set of wall balls. Go into each round like you’re going to go unbroken and just try, you may surprise yourself at what you can handle during the workout. On the same note, if its just not in the cards today that is OK. I want your intent to be unbroken regardless of what happens.

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