Trifecta Trifecta

Thursday 01.24.19

Warm-Up

A) 2 Rounds of:

45 seconds Burpee @ Moderate Pace
15 seconds Rest
45 seconds Row @ sec Moderate Pace
15 seconds Rest
45 seconds Run
15 seconds Rest

B) 2 Rounds:

10 Push Press, with an empty bar
15 Ring Rows
20 Sit-Ups

Strength

3 sets:

1 Push Press
1 Split jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics. Build off of last week.

Workout

Capacity

3 Minute Clock:

400m Row
Max AMRAP:
3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Seconds Rest

3 Minute Clock:

400m Run
Max AMRAP:
3 Handstand Push-Ups
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 Minute Clock:

400m Row
Max AMRAP:
3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 Minute Clock:

400m Run
Max AMRAP:
3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

Workout Tip

All movements should be unbroken.

Handstand Push-Ups: if handstand push-ups are challenging, scale to strict dumbbell press at a load that you can keep unbroken.

Chest-to-Bar Pull-Ups: scale to kipping pull-ups or ring rows if needed

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