Trifecta Trifecta

Monday 09.03.18

Warm-Up

A) 3 Rounds:

8 Burpee Box Jumps
– Rest 30 sec
20 Air Squats
– Rest 30 sec

B)
Run 200m x 3 sets

* Rest = time it took to complete the run before you start again

Strength

Back Squat

3 sets x 4 reps
2 sets x 4 reps

Objective: build in repetitions of four until a challenging four rep is attained, then repeat the same weight for two more sets of four repetitions.

Strength Tip

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

“EMOMDAY”

Every Minute on the Minute for 20 minutes alternate stations:

Minute 1:

5 Clean and Jerks

RX+: 185#/135#
RX: 135#/95#
AX: 95#/75#

Minute 2:

10 Front Squats

RX+: 185#/135#
RX: 135#/95#
AX: 95#/75#

Minute 3:

Calorie Row

RX+: 15/12 Calorie Row
RX: 12/10 Calorie Row
AX: 10/8 Calorie Row

Minute 4:

20 Ball Slams, 35#/25#

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

Clean and jerk: athletes should choose a weight that is challenging, but that they can complete in 40 seconds or less. Scale as needed.

Front Squats: athletes should not use a rack, and clean the bar off the floor, and perform 10 front squats. Athletes should choose a weight that is challenging, but that they can complete in :40 Seconds or less. Scale as needed.

Calorie Row: athletes should not spend more than 45 seconds on the rower.

Ball Slams: athletes should choose a load that is challenging, but not spend more than 45 seconds

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