Trifecta Trifecta

Saturday 05.12.18

Warm-Up

A) 3 Rounds, 30 sec work/15 sec rest:

Sit-Up
Burpee
Lunge

B) Barbell Technique, 3 rounds:

4 Back Squat, with an empty bar
3:2:1 (3 sec down, 2 sec hold, 1 sec up)

– Rest 20sec

Strength

Back Squat

A) 1 set x 3 reps @ 70% of 1 Rep Max (or +5lbs previous session) Program weight increases from week 5
B) 1 set x 3 reps @ 90% of set (A)
C) 1 set x 6 reps @ 85% of set (A)

Objective: match your reps in sets (A) and (B).

– Rest 2 min between sets

Strength Tip

Keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows

Workout

Every 90 sec until tapout:

8 Toes-to-Bar
10 Wall Balls
12 American Kettlebell Swings 53/35

On 6 minutes increase by 2 reps

All must be unbroken – if you break anything up you are done

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