Trifecta Trifecta

Sunday 05.06.18

Warm-Up

A) Agility Primer, 2 Rounds:

7 Jumping Squat
4 Knees-to-Elbows
3 Broad Jump

B) Sprints x3 Rounds:

50m – rest 90 sec

C) 4:00 EMOM:

3 Barbell Power Snatch + 3 Overhead Squat

*Every minute perform the prescribed sequence of movements, empty bar

Strength

5 Rounds Every 90 seconds:

A) 1 Hang Squat Snatch + 2 Overhead Squat @ 70% of Heavy Single

* Complete section A every 90 seconds for 5 rounds

5 Rounds Every 90 seconds:

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

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

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

Strength Tip

Hang Squat Snatch: point your feet and knees slightly out. This will help keep the bar close without making contact with your knees during the pull. Exaggerate staying “tall” at the top of the extension and “pull” yourself under the bar, pushing against the bar the entire time.

Overhead Squat: stay balanced through your midfoot and keep from falling forward by have active shoulders, external rotation in the shoulders/scapula.

Workout

4 Rounds:

3min AMRAP

100m Sprint
5 Hang Power Clean 155lb/105lb
5 Push Jerk 155lb/105lb
15 Sit-Ups

* Rest 90 sec between rounds

Workout Tip

We want to see how you perform when your heart rate is elevated from the beginning. Hold the bar after the last power clean and move straight into the push jerk. You should get through 1 round and past the run into the second. Built-in rest allows for recovery. Try to maintain a constant pace on the sprint, it shouldn’t be a jog, race a friend!

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