Trifecta Trifecta

Saturday 04.14.18


A) Tempo work:

3:3:0 (3 sec down, 3 sec bottom hold, full speed up)

5 Air Squats
Rest 10 sec
3 Push-Ups
Rest 15 sec
5 Air Squats
Rest 10 sec
3 Push-Ups

B) 500m row @ 2:00 min pace

*Sub row with 400m run (moderate pace)


Front Squat

A) 1 set x 5 reps @ 70% of Heavy Single
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 8 reps @ 85% of set (A)

Objective- Match your reps in sets (A) and (B).

Rest 90 sec between sets

Heavy singles are generally 90-95% of an athletes 1 Rep Max (or +5lbs previous session)

Strength Tip

Focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads.


IWT ( interval weight Traning)

4 rounds of:

8 Thrusters @ a moderately heavy weight
2 Minutes of max meters on the Rower

Rest 2:00 between rounds

Workout Tip

Your score each round is the amount of calories you get. The lifting is used to exhaust and fatigue your fast twich fibers. And you force the to keep working during the cardio portion.

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