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Posts Tagged ‘Skin The Cats’

Thursday 02.15.18

Warm-Up

For Completion:

45 seconds work / 15 seconds rest

Bench Dips
Burpees
Lunges
Skin the Cat

Then,
For time:

20 Box Jumps 24”/20”
20 Toes-to-Bar

Strength

Strict Press

A) Establish Heavy Single

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

B) 3 sets x 5 reps @ 70% of Heavy Single

– Rest 90 sec between sets in section B)

Strength Tip

Keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid overextending at the top of the movement.

Workout

For time:

5-4-3-2-1

Deadlifts @ your 80-85%

*this needs to be heavy enough where you should want to do singles.

30-20-10-5

Calorie Row
Single Arm Alternating Dumbbell Snatch @ 4#/30#

*The Row and Dumbbell Snatch happen between your sets of Deadlift.

For example:

5 Deadlifts
30 cal Row
30 Dumbbell Snatch
4 Deadlifts
20 cal Row
20 Dumbbell Snatches

– And so on until you complete the workout.

Workout Tip

Scale your weight accordingly on the dumbbell. Athletes that are more advanced should be scaling up to 50#/35#. I did this workout with 305# Deadlift and the 35# Dumbbell and my score was……… 10:25.

PROPER DEADLIFT FORM IS A MUST. DO NOT GIVE IN TO YOUR “WANT” TO GO FASTER AND JUST RUIN YOUR BACK. MAKE UP TIME ON THE ROW AND DUMBBELL.

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Thursday 01.11.18

Warm-Up

20 seconds work/ 10 seconds rest for 6 rounds:

Push-Up
GHD Sit-Up (substitute with ab mat)
Jumping Squats
Skin the Cat

1 round = all 4 movements completed in sequential order (20 sec work + 10 sec rest of every movement)

Strength

Strict Press

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

3 sets x 5 reps @ 70% of Heavy Single (or +2.5lbs previous session)

– Rest 2 min between sets

Strength Tip

Keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement

Workout

Running at the Track:

200m @ your Mile pace
100m @ recovery pace

X 15 sets

Workout Tip

Be sure to warm up your ankles and hamstrings. If you have not been sprinting or running, keep your intensity a little lower to ensure you finish without any pulled muscles.

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