Trifecta Trifecta

Saturday 06.22.19

Warm-Up

A) 2 Rounds:

200m Run
20 Ring Rows
20 Sit-Ups
20 Air Squats

B) 2 Rounds:

4 Sumo Deadlift High Pull
4 Front Squat, with an empty barbell
4 Push Press, with an empty barbell
200m Run

Strength

Clean

2 @ RPE 6
2 @ RPE 7×2 sets
2 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

For Time:

200m Run
30 Dumbbell Power Cleans, 50#/35#
30 Dumbbell Front Squats, 50#/35#
200m Run
20 Dumbbell Power Cleans, 50#/35#
20 Dumbbell Front Squats, 50#/35#
200m Run
10 Dumbbell Power Cleans, 50#/35#
10 Dumbbell Front Squats, 50#/35#
200m Run

RX: As is
AX: 35#/25#

Workout Tip

Run: don’t spend more than 1 minute on the 200M run, scale as needed.

Dumbbell Movements:You should choose a load that you can move in sets of 5. Scale as needed.

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