Trifecta Trifecta

Sunday 04.01.18



A) For Completion, 1-3-5-3-1:

Kettlebell Windmill (Right & Left)

*athlete chooses a weight

*Rest 90 seconds between sections A and B

B) 3 Rounds:

Row 100m (sprint)
8 Dumbbell Snatch 40lb/20lb
– Rest 20 sec
10 Sit-Ups
12 Jumping Squats
– Rest 30 sec

*Sub row with 50 yd sprint


Strength Deload Week: fatigue management by reducing the training volume. This increases your ability to maintain the gains you’ve made during the previous training cycle. Intensity shouldn’t drop below 50% at any time.

Power Snatch – Deload
5 x 3 @ 50% of Heavy Single
Heavy singles are generally 90-95% of an athletes 1 Rep Max
Rest 90 sec between sets

Strength Tip

Put effort into the shrug with your shoulders and pull up onto your toes
Point your feet and knees slightly out. This will help keep the bar close without making contact with your knees


A) 6 Min AMRAP:

6 Power Clean 155#/115#
6 Chest-to-Bar Pull-Up

*Sub CTB with Kipping Pull-Up

– Rest 3 Min

B) 6 Min AMRAP:

12 Hand Release Push-Up
12 Box Jumps 24”/20”

Workout Tip

Be consistent from the very beginning everyone, have a plan in mind. Go unbroken on the sets with a rest period in mind, or divide the reps up. Scale the weight before the movement, your grip will be tested during the first set of work, use chalk or straps to avoid tearing! Jump up for the box jumps and step down to conserve your achilles if you get fatigued. Record your total reps achieved, and reflect on what worked for you during the workout. What didn’t work? Start a log!

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