Trifecta Trifecta

Saturday 03.30.19

Warm-Up

A) 2 Rounds of:

200m Run
Rest 30 Seconds
200m Row
Rest 30 Seconds

B) 3 Rounds:

15m High Knees
15 Air Squats
15m Butt Kickers

Strength

Back Squat

Heavy 5
Then 2 sets x 5 reps at 10% of heaviest 5 rep

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity

For Time:

21 Cal Row
21 Wall Balls, 20#/14#
15 Cal Row
15 Wall Balls, 20#/14#
9 Cal Row
9 Wall Balls, 20#/14#

Workout Tip

Row: athletes should push this station!

Wall Balls: choose a weight that you can complete each portion in 2 sets or less!

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