Trifecta Trifecta

Monday 08.13.18

Warm-Up

A) 4 Rounds:

14 Ball Slams, 20lb/10lb
7 Push-Ups
30 seconds Plank Hold (right side)
30 seconds Plank Hold (left side)
Rest 45 seconds

B)3 Rounds:
10 Bench presses, with an empty bar
10 Ring Rows

Strength

Bench Press

3 sets x 5 reps

Objective:
To find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 8/4. This is Week 6 of 8.)

Workout

3 Minutes AMRAP:

3 Bar Muscle-Ups
3 Ring Dips

– 2 Minute Rest

3 Minutes AMRAP:

6 Chest-to-Bar Pull-Ups
6 Bar Dips

– 2 Minute Rest

3 Minutes AMRAP:

9 Pull-Ups
9 Push-Ups

Workout Tip

Bar Muscle-Ups: if athletes cannot perform bar muscle ups have them scale to 3 strict pull-ups or 3 negative pull-ups.

Ring Dip: if athletes have difficulty with ring dips, scale to bar dips or strict close grip push ups.

Chest-to-Bar Pull-Ups: if athletes have difficulty with chest to bar pull-ups, scale to kipping pull-ups or strict banded pull-ups for this section.

Bar Dips: if athletes have difficulty with bar dips, have them scale to strict close grip push-ups or close grip push ups on their knees.

Pull-Ups: scale to jumping pull-ups or 9 ring rows if available.

Push-Ups: If athletes have difficulty with push-ups, scale to push-ups on a bench or push-ups on their knees.

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