Trifecta Trifecta

Monday 06.04.18

Warm-Up

A) 3 min AMRAP:

6 Kettlebell Swings, 35lb/26lb
6 Push-Ups
20yd Bear Crawl

*Rest 1 min between sections A and B

B) 4 min AMRAP:

40yd Sprint
3 Handstand Push-Ups
6 Ball Slams, 20lb/10lb

*Sub ball slam with jumping air squat

Strength

Bench Press

A) 2 sets x 6 reps @ 70% of 1 Rep Max (or +5 lbs previous session)
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

Objective: match your reps in sets A and B.

– Rest 90 sec between sets

Dips

3 sets x 2 reps from fail

– Rest 90 sec between sets

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

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

Strength Tip

Bench Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.

Dips: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward
Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly.

Workout

7 rounds for time:

200m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
3 Thrusters 115lb/75lb

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