Trifecta Trifecta

Saturday 06.02.18


A) 1-2-3-4-5-4-3-2-1 reps of:

Strict Pull-Up
Ball Slam 20lb/10lb

*sub ball slam with jumping squat

B) 5 Rounds:

20sec work / 10sec rest

Duck Walk
Kettlebell Windmill 5R/5L (go light)

1 round = All 3 movements complete in sequence


Bench Press

A) 2 sets x 6 reps @ 70% of 1 Rep Max (or +5 lbs previous session)
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

Objective – match your reps in sets A and B

– Rest 90 sec between sets

Strength Tip

Bench Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.


Tap Out Workout

Every 2 minutes:

Wall Balls 20/14
American Kettlebell Swings 53/35

Start with 10 reps of each movement and keep increasing by 2 reps on each movement every 2 minutes until you cannot complete the work in the 2-minute time cap.

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