Trifecta Trifecta

Saturday 07.13.19

Warm-Up

A)
500m Row
Then, 2 rounds:

15 Russian Swings
15 Sit-Ups

B) 3 Rounds:

10 Deadlifts, with an empty barbell
10 Lunges, with an empty barbell
20 Double-Unders

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

90% of 5 @ 9 for 1 set

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Then calculate 90% of your [email protected] for 1 more set of 5 repetitions.

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:

90-60-30
Double Unders

30-20-10
Dumbbell Snatch 50#/35#
Dumbbell Lunges 50#/35#

AX: 35#/35#.
RX: As is
RX+: 70#/53#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Double Unders: scale double-unders for 2 minutes of practice for the first round, 90 seconds of practice for the second round, and 1 minute of practice for the third round. Further scaling would be 2x per repetitions in singles.

Dumbbell Movements: you should choose a dumbbell weight that you can both lunge with and single-arm dumbbell snatch. Scale as needed.

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