Trifecta Trifecta

Saturday 05.19.18

Warm-Up

A) 3 Rounds:

6 Burpees
12 Lunges
Rest 20 seconds
4 Kipping Ring Dips
8 Ab Mat Sit-Up

B) Accumulate 2:30 Plank Hold

Strength

Deload

Front Squat

4 x 5 @ 60% of heavy single

Rest 60 seconds between sets

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.

Workout

21-15-9

Thrusters
Cals on Ski Erg

(if no ski erg sub rower)

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