Trifecta Trifecta

Sunday 05.20.18

Warm-Up

A) Tabata 4 Rounds
20 sec work/10 sec Rest

*1 round = 3 movements completed including rest

Hand Release Push Up
Knee Raises
Crab Crawl

B) 200m Run

15-12-9

Air Squat
Jumping Pull-Up

Strength

Deload

Floor Press

4 sets x 5 reps @ 60% of 1 Rep Max

60 sec rest between sets

Strict Pull-Up

3 sets x 5-7 reps

Rest 90 sec between sets

Tempo: 1:1:1 (1 sec up,1 sec hold, 1 sec down)

Strength Tip

Floor Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. This movement exposes weaknesses in the top portion of the bench press, you won’t be able to bounce the bar off your chest.

Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar. Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps.

Workout

8 Min AMRAP:

2 Series

12 Sumo Deadlift High Pull 115lb/85lb
9 Slam Ball
6 Burpee Box Jump 24”/20”

*Sub slam ball with jumping squat

Rest 4 Min between work series 1 and series 2

Workout Tip

The goal is to take short rests between movements and get through unbroken if possible. Don’t rely on your back on the sumo deadlift high pull, keep your chest up and drive with your quads and extend the hips to keep that bar moving. Match your reps from round 1 with round 2, don’t slack!

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