Trifecta Trifecta

Sunday 05.13.18

Warm-Up

A) 2 min:

200m Run
AMRAP Dumbbell Power Snatch 35lb/25lb

2 min:

200m Run
AMRAP Sit-Up

* Rest 90 sec between sections A and B

B) 3 Rounds:

5 Power Snatches, with an empty bar
3 Burpees
1 Broad Jump

Strength

Power Snatch

3-3-3-3-3-3 (6 sets of 3 reps)

Sets 1-2 @ 65% of Heavy Single
Sets 3-4 @ 75% of Heavy Single
Sets 5-6 @ 80-85% of Heavy Single

– Rest 90 Sec between sets

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

Strength Tip

Key today is form. Start with a manageable weight and be precise during the pull each time. Think of pressing yourself from the floor with your quads to keep from leaning forward and unloading your posterior chain (hip rise).
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.

Workout

12:00 AMRAP:

7 Burpees
5 Handstand Push-Ups
3 Power Cleans 175lb/125lb
Every 4:00 Run 200m starting at 0:00

* Sub Handstand Push-Up with Strict Dumbbell Press (heavy)

Workout Tip

Complete the run in 1 min or less. Goal is to make it through one complete round before you run again. Rest between movements and be precise, go unbroken. Power Clean can be touch and go or quick singles.

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