Trifecta Trifecta

Saturday 08.10.19

Warm-Up

A) 3 Rounds:

One Round every 2 Min:

20 Sit-Ups
20m Butt Kicker
20m Farmer Carry 53lb/35lb

B) 20-18-16-14:

Double-Unders
Russian Kettlebell Swings

Strength

Deadlift

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

Strength Tip

Here we are using 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.

Objective: build to an RPE of 8 for 1 set of 8 repetitions with every weight jump.

Stand on a rubber matt or a thin rubber weight so the bar is lower than it usually is. The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

20 Minute AMRAP:

100m Farmers Walk
200m Run
300m Row
40 Second L-Hold
50 Double-Unders

Workout Tip

Farmers Walk: choose the heaviest weights you can hold for at lease 25m every time you grab them.

Run: this should take you less than 75 seconds to complete. Scale distance as needed.

Row: this should take you less than 2 minutes to complete. Scale distance as needed.

L-Hold: break up the L-hold as needed to accumulate a total of 40 seconds. Scale to a bar hang with your knees raised, so your thighs are parallel to the ground.

Double-Unders: this should take you less than 2 minutes to complete. Scale as needed.

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