Trifecta Trifecta

Saturday 09.14.19

Warm-Up

A) EMOM x 8rounds:

30 Second bar Hang
30 Second Row

B) 2 Rounds:

8 Empty Bar Deadlifts
8 Empty Bar Strict Press
16 Ring Rows

Strength

Deadlift

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2 sets

Strength Tip

In this set, 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 2 sets of 4 repetitions with every weight jump. 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.

Workout

EMOMx15
A:
15/12 Calorie Row

B:
10 DB Power Cleans, 50#/35#

C:
5 Burpee Bar Muscle Ups

– Repeat for 5 total cycles (15 minutes)

Workout Tip

A. This station should not take more than 45 seconds to complete, scale calories as needed.
B. This station should not take more than 45 seconds to complete, scale repetitions as needed
C. This station should not take more than 45 seconds to complete, scale repetitions as needed. If further scaling is needed, complete 5 burpee pull-ups.

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