Trifecta Trifecta

Monday 04.30.18


A) Primer x3 Rounds:

20yd Bear Crawl
9 Kettlebell Swing
11 Lunge

– Rest 30 sec

B) Barbell Tempo x3 Rounds:

5 Barbell Back Squat (empty bar)
3:3:3 (3 sec down-3 sec bottom hold-3 sec ascent)

Rest 20 sec


Back Squat

A) 1 set x 3 reps @ 70% of 1 Rep Max (or +5lbs previous session)
B) 1 set x 3 reps @ 90% of set (A)
C) 1 set x 6 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 @ 70% of your body weight

Rest 90 sec between sets

Tempo: 2:1:1 (2 sec down,1 sec hold, 1 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

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.


4 rounds:


7 Front Squat
7 Bar Facing Burpee 115/75

– Rest 2 min between rounds

Score is total reps

Workout Tip

The goal for this workout is to maintain the same score with each round. Set out at a pace you know you can maintain for 4 rounds.

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