Trifecta Trifecta

Saturday 08.04.18

Warm-Up

A)
20m Bear Crawl
20 Jumping Jacks
10 Hand-Release Push-Ups

B) 3 Rounds with an empty bar:

10 Bench Presses
10 Step-Ups, on a 20inch box
30 seconds Plank Hold, in push up position

Strength

Bench Press
3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 7/26. This is Week 5 of 8)

Workout

10 Rounds For Time:

5 Handstand Push-Ups
5 Sumo Deadlift High Pulls, 95#/65#
5 Box Jumps, 24”/20”

Workout Tip

Handstand Push Ups: athletes should be able to complete each round of handstand push-ups in unbroken sets. Scale reps if needed. Scale movement to strict Barbell press at a load that is challenging and can be completed in unbroken sets.

Sumo Deadlift High Pull: athlete should be able to complete each round in unbroken sets. Scale load as needed.

Box Jump: scale to a height that athletes feel comfortable jumping to and stepping down. Scale to step ups.

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