Trifecta Trifecta

Saturday 10.27.18

Warm-Up

A) Every 3 Minutes for 4 rounds:

200m Run
15 Knees-to-Elbows
10 High Box Step Ups, 30”/24”
(5 each leg)

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
24 Double-Unders

Strength

Back Squat
5 sets x 3 reps
3 sets x 3 reps at 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

3 Rounds for Time:

20 Pistols
400m Run

Workout Tip

Pistols: scale to High step ups or lunges if unable to perform pistols.

Run: run should not take more than 2:30 minutes to complete each round. Scale distance as needed.

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