Trifecta Trifecta

Sunday 04.15.18



A) Tabata x 4:

20 sec work / 10 sec rest

*Sub with single-unders

B) For Completion:

30 Sit-Up
40 yd Sprint
15 Sit-Up
20 yd Sprint
1:00 Plank Hold

C) Tempo work

4 sec from mid shin to launch/hip, full speed pull and catch

2 rounds:

6 Power Snatch, with empty bar
Rest 30 sec


Power Snatch

A) 3 sets x 3 reps @ 70% of Heavy Single
B) 3 sets x 2 reps @ 90% of set (A)
C) 1 set x 3 reps @ 85% of set (A)

Heavy singles are generally 90-95% of an athletes 1 Rep Max

Objective- Match your reps in sets (A) and (B)

– Rest 90 sec between sets

Strength Tip

Point your feet and knees slightly out. This will help keep the bar close without making contact with your knees during the pull. Focus on the shrug with your shoulders and pull up onto your toes. Exaggerate staying “tall” at the top of the extension and “pull” yourself under the bar, pushing against the bar the entire time.


30 Min EMOM:

*Every Minute On The Minute

5 Barbell Thrusters

Men:Every 5 min add 20lb
Women: Every 5 min add 10lb
Men Progression :75lb,95lb,115 lb,135lb,155lb,175lb
Women Progression: 55lb, 65lb, 75lb, 85lb, 95lb, 105lb

Workout Tip

Aim to do all 5 reps unbroken on each 1 min round. You want to slow your heart rate during the rest as the weight gets heavier. If you fail a weight, go back to the previous successful weight and finish the workout.

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