Trifecta Trifecta

Thursday 01.31.19

Warm-Up

A) 1 Round:

20 Cal Row
10 American Kettlebell Swings
10 Ring Rows
10 American Kettlebell Swings
10 Ring Rows
20 Cal Row

B) 2 Rounds with an empty bar:

3 Strict Pull-Ups
6 Deadlifts
6 Strict Press

Strength

Deadlift

3 sets x 3 reps
3 sets x 1 rep

Note: your goal is to build to a heavy single. You will build in reps of 3, using the last 3 weeks of data to help you gauge your jumps. After your heaviest set of 3. You have 3 single attempts.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

Open Workout 16.3

Complete as many rounds as possible in 7 minutes:
10 Power Snatches, 75#/55#
3 Bar Muscle-Ups

Workout Tip

Power Snatches: you should scale to a load that you can complete in 2 sets or less.

Bar Muscle Ups: scale to chest-to-bar pull-ups.

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