Trifecta Trifecta

Sunday 04.22.18

Warm-Up

A) Primer x2:

5R/5L Kettlebell Windmill (light weight)
3 Hand Release Push-Up
50yd Run

-Rest 30 sec

B) 4:00 Running Clock:

4 Burpee
4 Jumping Squat
30 sec Plank Hold

Strength

Power Snatch + Hang Squat Snatch

5 Rounds Every 90 seconds:

A) 1 Power Snatch + 2 Hang Squat [email protected] 70% of Heavy Single

*complete section (A) every 90 seconds for 5 rounds

5 Rounds Every 90 seconds:

B) 1 Power Snatch + 2 Hang Squat Snatch @ 75-80% of Heavy Single

*complete section (B) every 90 seconds for 5 rounds

*base weights from the hang squat snatch

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

Strength Tip

Snatch: 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 .

Workout

“Tillman”

7 Rounds of:

7 Deadlifts 315lb/205lb
200m Sprint
15 Pull-Ups

– 45 sec rest

*Chin passes over bar to count

Workout Tip

This workout honors Pat Tillman, a professional football player who left his career and joined the U.S. Army Rangers. He believed the cause of freedom was greater than the pursuit of fame and fortune. He was killed in combat in Afghanistan 2004. Scale the deadlifts so you go unbroken, hit the sprint hard. Use chalk or gymnastics grips to save your hands on the pull ups, you’ll risk ripping on this one. Slow down your heart rate during the rest and stay close to your barbell.

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