Trifecta Trifecta

Monday 11.18.19

Warm-Up

A) 2 Rounds:

100m Run
100m Row
10 Air Squats

B) 2 Rounds of:

200m Run
10 Power Cleans, below the knee with an empty bar
10 Wall Balls
– Rest 30 Seconds

Strength

Power Clean

3 reps @ RPE 6
3 reps @ RPE 7×2

Strength Tip

Objective: build to a three rep power clean at an RPE7 for 2 sets.

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.

If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the “power” position.

Workout

“EMOMDAY”

Every4 minutes x 4 rounds:

200m Run
10 Thrusters, 95#/65#
200m Row

Workout Tip

Each movement should be completed in 1 minute or less. Scale distance and load as needed.

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