Trifecta Trifecta

Sunday 06.17.18

Warm-Up

A) Agility Primer, 3 Rounds:

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

B) 4:00 EMOM:

3 Power Snatch, with an empty bar
2 Overhead Squat(empty barbell)

*Every minute perform the prescribed sequence of movements

Strength

Front Squat

A) 2 sets x 5 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 5 reps @ 90% of set A
C) 1 Set x 7-9 reps @ 85% of set A

Objective- Match your reps in sets A and B

– Rest 90 sec between sets

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

Barbell Walking Lunge

3 sets x 3 reps from fail @ 70% of your body weight

Tempo: 2:1:1 (2 sec down,1 sec hold, 1 sec up)

– Rest 90 sec between sets

* Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Front Squat: focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads.

Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

14 Min AMRAP:

100m Run
3 Power Snatches 115lb/75lb
6 Overhead Squats 115lb/75lb
10 Box Jumps 24”/20”
20 sec rest after each round

Workout Tip

With a built-in rest at the end of each round, enter the run with the mindset to finish 100m in 1min. Keep the bar overhead after the last power snatch to transition into the first overhead squat.

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