Trifecta Trifecta

Monday 06.18.18

Warm-Up

A) 4 Rounds:

5 Hand-Release Push-Ups
4 Box Jumps
20 sec Rest
3 Strict Pull-Ups
20yd Sprint
20 sec Rest

B) For completion, 5 min AMRAP:

4 Kettlebell Windmill, each arm (stay light)
45 seconds Plank Hold

Strength

Deadlift

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

Objective – match your reps in sets A and B

– Rest 2 Min between sets

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

Dips

4 sets x 2 reps from fail

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

– Rest 90 sec between sets

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

Strength Tip

Deadlift: 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.

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

For Time:

100 Wall Balls 20/14
150 Double-Unders
20 Power Snatches 135/95

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