Trifecta Trifecta

Saturday 02.02.19

Warm-Up

A) EMOM x 8:

Odd:
8 Cal Bike
Max Sit-Ups

Even:
8 Cal Row
Max Kettlebell Swings, light

B) 3 Rounds with an empty bar:

8 Wall Balls
4 Hang Squat Cleans, with an empty bar
8 Knee Raises
– 30 seconds rest

Strength

Squat Clean

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months. Compare the load from last week.

Strength Tip

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 bottom of the front squat.

Workout

Capacity

3 Rounds for Time:

20 Calorie Row/Bike
20 Toes-to-Bar
20 Wall Balls, 20#/14#
20 Kettlebell Swings, 53#/35#

Workout Tip

Row: you should push this station!

Wall Ball and Kettlebell Swing: you should choose a weight that you can complete in 2 sets or less every time you grab the bar.

Toes-to-Bar: if you have difficulty with toes to bar, scale to knees to elbows with the same repetitions.

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