Trifecta Trifecta

Monday 09.17.18

Warm-Up

A) Buy-in:

80 Double-Unders

4 Rounds of:

5 Box Jump, 20”/20”
5 Burpee
5 Pull-Ups

Buy Out:

80 Singles-Unders

Strength

Deadlift

4-2-2-1
2 sets x 1 rep

Objective: build to a weight that is very challenging for two sets. Last week of Pauses

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

“EMOMDAY”

Every Minute on the Minute for 16 Minutes Alternate Stations

Minute 1:

6 Squat Cleans

Minute 2:

12 Toes-to-Bar

Minute 3:

18 Ball Slams, 50#/35#

Minute 4:

24 seconds Plank Hold, Left
24 seconds Plank Hold, Right

AX: Hang Clean: 95#/55#

RX: 155#/105#

RX+: 70#/53#

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.

Squat Cleans: athletes should complete each round in quick singles, with short rest in between repetitions.

Toes to Bar: athletes should complete each set of 12 in 3 sets or less. Scale repetitions as needed, or stop performing toes to bar at the 40 seconds marker.

Ball Slams: athletes should complete each set of 18 in 3 sets or less. Scale repetitions as needed, or stop performing bar slams at the 40 seconds marker.

Plank Hold: 24 side plank, then without resting, switch sides and perform 24-second side plank hold. If side plank holds are challenging, scale to 48-second plank hold on both elbows

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