Trifecta Trifecta

Thursday 02.14.19

Warm-Up

A)
20 Single-Unders
10 sec Rest
20 Air Squats
10 sec Rest
20 L Sit

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 seconds
10 calories Row
Rest 30 seconds

Strength

Power Cleans, unbroken
3 sets x 4 rest

Objective: build each set, starting with the bar, in reps of 4 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

Every 2 Minutes x 6:

RX+:
20 Double-Unders
15 Wall Balls, 20#/14#
10 GHD Sit-Ups

AX:
20 Singles
15 Wall Balls 14#/12#
10 Sit Ups

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Wall Balls: should be completed in 1 set each round. Scale load as needed.

Double-Unders: you should complete the double unders in 60 seconds or less, scale as needed.

GHD Sit-Ups: You may scale to sit ups if time is running out.

Tags: , , , , , , , , ,

Trackback from your site.

Leave a comment