Trifecta Trifecta

Saturday 02.10.18

Warm-Up

10-8-6 reps of:

Kettlebell Swing 53lb/35lb
Wall Ball 20lb/14lb
Deadlift, with empty bar

Then,
2:00 Plank Hold

Strength

Front Squat

3 x 5 @ 50% of Heavy Single

– Heavy singles are generally 90-95% of an athletes 1 Rep Max

– Do 3-4 warmup sets to activate your Central Nervous System with a lighter load

– Rest 90 seconds between sets

Strength Tip

focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load

Workout

“Helen”

3 rounds for time:

400 meter Run
21 Kettlebell Swings, 1.5/1 pood
12 Pull-Ups

Tags: , , , , , ,

Trackback from your site.

Leave a comment