Trifecta Trifecta

Monday 04.16.18

Warm-Up

A) 5:00 running clock:

40yd Run
7 Wall Ball 20lb/14lb
7 Sit-Up

 

– 20 sec rest

B) For completion:

50 Air Squats

*Every time you break, 4 Burpees

Strength

Back Squat

A) 1 set x 4 reps @ 70% of 1 Rep Max (or +5lbs previous session)
B) 1 set x 4 reps @ 90% of set (A)
C) 1 set x 7 reps @ 85% of set (A)

Objective- Match your reps in sets (A) and (B).

– Rest 90 sec between sets

Barbell Walking Lunge

3 sets x 2 reps from fail @ 75% of your body weight

– Rest 90 sec between sets

Tempo: 2:0:2 (2 sec down,0 sec hold, 2 sec up)

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Back Squat: keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Moving your hands closer together can improve your ability to squeeze your shoulders together and press ‘up’ on the bar, keeping your chest up

Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

4 min clock:

800m Run For Time

4 min clock:

40 Burpee Box Overs 24/20

4 min clock:

20 Man Makers 50/35

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