Trifecta Trifecta

Saturday 06.09.18

Warm-Up

A) 4 Rounds, one round every 2 min:

10 Med Ball Cleans 20lb/14lb
25yd Farmer Carry 53lb/35lb

B) 20-18-16-14:

Double-Under
GHD Sit-Up

*Sub GHD with abmat sit-up

Strength

Deadlift

A) 2 sets x 6 reps @ 70% of Heavy Single (or +10lbs 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

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

Strict Pull-Up

3 sets x 2 reps from fail

– Rest 90 sec between sets

Tempo: 2:0:2 (2 sec up,0 sec hold, 2 sec down)

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar. Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps.

Workout

For time:

100m Row
100 Double-Unders
50 Wall Balls
40 Box Jumps
30 Burpees
20 Cleans 185/125 (scale to manageable weight)
10 Snatches 185/125 (scale to manageable weight)

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