Trifecta Trifecta

Monday 08.20.18

Warm-Up

A) 3 Rounds:

20 seconds Air Squats
10 seconds rest

B) 2 Rounds:

10 Lunges
10 Russian Kettlebell Swings
10 Back Squats, with an empty bar
10 Russian Kettlebell Swings

Strength

Back Squat
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 8/15. This is Week 8 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

12 Minute AMRAP:

9 calorie Row
6 Squat Cleans*
3 Muscle-Up

*AX: 95#/65#
RX: 135#/95#
RX+:155#/105#

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.

Muscle-Ups: athletes should spend no more than 60 seconds on the muscle up station. Scale Repetitions to 2 or 1 depending on the proficiency of the movement. For athletes who cannot yet perform muscle-ups, scale to 3 strict pull-ups + 3 strict bar dips.
.
Squat Clean: athlete should be able to complete each set of squat cleans in 3 sets or less. Scale load as needed.

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