Trifecta Trifecta

Monday 05.28.18


A. 3 Rounds of:

3 Box Jumps 20”
5 Deadlifts, with empty bar
3 Knee Raises
20 Double-Unders or (30 Singles)

B. 4 min work of:

Run 100m
10 Air Squats
5 Bench Dips



A) 2 sets x 6 reps @ 70% of Heavy Single (or +10lbs previous session)
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

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

Objective: match your reps in sets A and B

– Rest 90 sec between sets

Barbell Walking Lunge

4 sets x 3 reps from fail @ 70% of your body weight

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

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. 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.


3 Rounds for time:

Row 750m/650m
30yd Barbell Overhead Walking Lunge (15yds down and back), 135/95
15 Bar Facing Burpees

– Scale Lunge Weight accordingly

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