Trifecta Trifecta

Saturday 06.16.18

Warm-Up

A) Core Primer, 3 Rounds:

R Side Plank Hold 20 sec
5 Burpee
L Side Plank Hold 20 sec
– Rest 30 sec

B) 3 Rounds:

30 sec max effort, 15 sec rest:

Air Squat
Hand Release Push-Up

Strength

Bench Press

A) 2 sets x 6 reps @ 70% of 1 Rep Max (or +5 lbs previous session)
B) 2 Sets x 5 reps @ 90% of set A
C) 1 Set x 7-9 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

Workout

3 Rounds for time:

300m Run
30 Double-Unders
300m Row
30 Double-Unders
Assault Bike 30/20 cals
30 Double-Unders

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