Trifecta Trifecta

Saturday 04.20.19

Warm-Up

A) 12-9-6:

Kettlebell Windmills, with a light kettlebell
Wall Balls, 10#/8#

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 Seconds
10 Calorie Row
Rest 30 Seconds

Strength

EMOMx12 minutes:

2 Power Cleans, from floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

Strength Tip

If your 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 your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

In Teams of 2:

Buy In: 6 sets x 20 Calorie Row

* Switch every 20 calories. Each athlete will perform a total of 60 calories.

Then, 3 Rounds:

20 Power Snatches, 75#/55#
30 Handstand Push-Ups
40 American Swings, 70#/53#

Workout Tip

Row: you should sprint this station and complete all 20 calories in 75 seconds or less. Scale as needed.

Handstand Push-Ups: you may scale to strict press with the barbell from the snatch portion.

Kettlebell Swings: you should choose a weight that you can complete in sets of 10 repetitions.

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