Trifecta Trifecta

Saturday 04.28.18

Warm-Up

A) 4:00 running clock:

40 yd Sprint
7 Jumping Squats
4 Kipping Pull-Ups

* Rest 90 sec between sections A and B

B) 4 rounds:

1 Broad Jump
3 Push-Ups
5 Sit-Ups

C) For Completion:

300m Farmer Carry 53lb/35lb

Strength

Front Squat

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

Front Squat: 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

Workout

For time:

40/30 calories Assault Bike
50 Double-Unders
30/20 calories Assault Bike
40 Double-Unders
20/15 calories Assault Bike
30 Double-Unders
10 calories Assault Bike
20 Double-Unders

Workout Tip

Attack the assault bike with a steady pace the first round (75-80%) and try to increase the pace every round

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