Trifecta Trifecta

Saturday 06.30.18

Warm-Up

3 Rounds:

1min Row
20 Buttt Kickers
10 Tap Swings

3 Rounds:

10 Ring Rows
10 Good Mornings, with an empty bar on your back
5 Inchworms

Strength

Deadlift

1 Sets x 5 reps @ 65% of Heavy Single
1 Set x 5 reps @ 70% of Heavy Single
3 Set x 5 reps @ 75% of Heavy Single

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

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets.

Strict Pull-Ups

5 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 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: grab the bar with a supinated grip ( Your palms should be facing your face.) Start at full extension from the bar, then pull your chin over the bar. If This is challenging, jump up to your chin above the bar then lower yourself slowly for 3 reps.

Workout

8 Minute AMRAP:

8 Calorie Row
8 Kettlebell Swings, RX+: 32kg/24kg, RX: 24kg/16kg
2min Rest

8 Minute AMRAP:

8 Calorie Row
8 Burpees Over Rower

Workout Tip

Calorie Row: should be a sprint!

Kettlebell Swings: athletes should scale to a load to complete in one set.

Burpees Over Rower: athletes should jump over the rower, if the intensity is going to be lost, scale to standard burpees.

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