Trifecta Trifecta

Monday 06.11.18

Warm-Up

A) 4 Rounds:

7 Ball Slams 20lb/10lb
7 Burpees
30 sec Plank Hold (right side)
30 sec Plank Hold (left side)
45 sec Rest

*Sub ball slams with jumping squat

B) Tabata 4 rounds:

20 sec work / 10 sec rest

Double-Unders

*Sub with single-unders

Strength

Strict Press

A) 2 sets x 5 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 7-9 reps @ 85% of set (A)

Objective: match your reps in sets A and B

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

– Rest 90 sec between sets

Dips

3 sets x 3 reps from fail

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

– 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

Strict Press: keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid overextending at the top of the movement

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

9-6-3:

Overhead Squat 185/135
Burpee Box Jumps

– Rest 3 min

21-15-9:

Overhead Squat 135/95
Burpees

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