Trifecta Trifecta

Monday 12.31.18

Warm-Up

A) 3 Rounds:

15 Russian Swings, 53#/35#
15 Wall Balls, 14#/10#
15 Calorie Assault Bike

B) 6 Rounds:

8 Russian Kettlebell Swings
8 Push-Ups
16 Single-Unders

Strength

Paused Deadlift

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Relax into the bottom of the squat but maintain tension throughout the complete range of motion. (compare to 12/19)

Workout

“EMOMDAY”

Every 2 Minutes x 8 rounds:

Station 1:

200m Row
10 GHD Sit-Ups

Station 2:

40 Double-Unders
20 Kettlebell Swings*

AX:35#/26#
RX:53#/35#
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.

Station 1: you should be able to complete both stations with at least 30 seconds of rest. Scale Row to 150m if you need more rest.

Station 2: you should have a minimum of 30 seconds of rest in between stations. Scale Double-Unders to 20 if needed.

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