Trifecta Trifecta

Monday 07.16.18

Warm-Up

4 Rounds:

200m Run
15 Air Squats

Strength

3 sets x 5 reps Back Squat

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 7/11. This is Week 3 of 8)

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

For Time:

500m Row
10 Front Squats
400m Row
8 Front Squats
300M Row
6 Front Squats
200m Row
4 Front Squats
100m Row
2 Front Squats

* AX: 95#/65#
* RX: 135#/95#
* RX+: 185#/135#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff!

Front Squats: athletes should use a rack and go moderate to heavy with the load on the bar. The range of motion and safety is key. Athletes should not need to break up sets more than two times. Scale appropriately.

Row: rowing distance should consistently decrease.

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