Trifecta Trifecta

Sunday 02.11.18

REST DAY, OR:

Warm-Up

3 Rounds of:

30 seconds work, 15 seconds rest

Row
Ball Slam
Push-Up

Then,

4 Broad Jumps + 3 Air Squats
3 Broad Jumps + 6 Air Squats
2 Broad Jumps + 12 Air Squats
1 Broad Jumps + 24 Air Squats

Strength

Bench Press

3 sets x 5 reps @ 50% of 1 Rep Max

– 90 sec rest between sets

Strength Tip

Squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar.

Workout

12 Min AMRAP:

3 Power Snatches
10 Box Jumps
3 Power Snatches
10 Handstand Push-Ups
3 Power Snatches
10 Burpee

Round 1: Snatches at 75lb/65lb
Round 2: Snatches at 95lb/75lb
Round 3: Snatches at 115lb/85lb
Round 4(if necessary): Snatches at 135lb/95lb
Round 5(if necessary): Snatches at 155lb/105lb

Workout Tip

Push yourself to get through the snatches without any hitches. Have the weight standing by so you can quickly load and go after each round. Each round is completed when you completed the final movement(burpee). Scale the handstand pushup with piked push up from a box, or strict dumbbell press.

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