Trifecta Trifecta

Monday 10.07.19

Warm-Up

A) 40 seconds on / 20 seconds rest X 4 rounds:

Cal Bike
Burpees
Sit-Up

B) 2 rounds:

6 Front Squats, with an empty bar
6 Push Press
3 Strict Pull-Ups
3 Strict Toes-to-Bar

Strength

Clean Work

EMOMx3 minutes:

3 Hang Clean, Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3 minutes:

3 Hang Clean, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3 minutes:

Squat Clean
@ RPE 7

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Clean: grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

“EMOMDAY”

EMOMx12 minutes:

A.
5 Clean And Jerk, 135#/95#

B.
10 Calorie Bike

C.
15 Toes-to-Bar

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.

Run: you should be able to complete the run under 60 seconds.

Clean and Jerk: your weight should be load you can complete in 45 seconds or less

Cal Bike: this should be a sprint and you should be able to complete each round in 45 seconds or less.

Toes-to-bar: scale to knee raises if needed, you should be able to complete each round in 45 seconds.

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