Trifecta Trifecta

Monday 06.25.18


3 Rounds:

15 calorie Row
5 Inchworms with a Push-Up
30 seconds Plank Hold

B) 3 Rounds:

10 Barbell Good Mornings
10 Barbell Lunges
10 Strict Press

– perform with an empty bar



1 Set x 5 reps @ 65% of Heavy Single
1 Set x 5 reps @ 70% of Heavy Single
3 Set x 5 reps @ 75% of Heavy Single

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets

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

Strict Chin-Ups

5 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

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.

Strict Chin-Up: grab the bar with a supinated grip ( Your palms should be facing your face.) Start at full extension from the bar, then pull your chin over the bar. If This is challenging, jump up to your chin above the bar then lower yourself slowly for 3 reps.


4 Rounds:

5 High Box Jumps, 30 inches/24 inches
10 Toes-to-Bar
15 Kettlebell Swings, 53#/35#
200m Run

Workout Tip

Box Jumps: should be high for the athlete. If 30 inches is too high scale to 24, and if 20 is too high scale to 16 inches.

Toes-to-Bar: scale in the appropriate order from most complicated to least complicated: 10 Knees to Elbows, 10 V-Ups, 10 Sit-Ups.

Kettlebell Swings: athletes should complete sets in no more than 2 sets. Scale load to make this happen.

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