Trifecta Trifecta

Saturday 04.21.18

Warm-Up

A) Tabata x5:

20 sec work / 10 sec rest

Burpee + Jumping Pull Up

*complete 1 burpee + 1 jumping pull up one after the other for the prescribed working time

B) Primer x5 rounds

20 sec L-Sit
5 Strict Dumbbell Press 25lb/15lb

C) For Completion:

200m Farmer Carry 53lb/35lb

*Every time you break, 10 air squat penalty

Strength

Strict Press

A) 1 set x 4 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 4 reps @ 90% of set (A)
C) 1 Set x 7 reps @ 85% of set (A)

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

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

– Rest 90 sec between sets

Strength Tip

Strict Press: keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement.

Workout

2k Row
100 calories Bike
800m Run

Rest 7 minutes and do it again

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