Trifecta Trifecta

Monday 07.09.18

Warm-Up

3 Rounds:

15 cal Row
30 sec Side Plank, L
30 sec Side Plank, R
15 Ring Rows

3 Rounds, with an empty bar:

10 Good Mornings
10 Lunges, with the barbell on your back
10 Strict Press

Strength

Deadlift

3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Compare to 6/30, this is Week 3 of 8

Strict Pull-Ups

7 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 Pull-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.

Workout

10 min AMRAP:

2000m Row
Max Power Cleans in the remaining amount of time

RX: 135/95
RX+: 185/135

Workout Tip

If the athlete has trouble rowing scale to max meter in 8 Minutes, with the last 2 minutes of the time frame dedicated to the max repetitions of power cleans.

Power Cleans: weight for the power cleans should be moderate. Athletes should be able to perform quick singles.

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