Trifecta Trifecta

Thursday 03.14.19

Warm-Up

A)
400m Run
20 Kettlebell Swings
400m Row
200m Run
10 Kettlebell Swings
200m Row

B) 2 Rounds:

10 Deadlift, with an empty barbell
10 Strict Press, with an empty barbell

Strength

Deadlift

Heavy 5
Then 1×5 at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

Capacity

5 Rounds:

15 Calorie Row
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#
2 Minute Rest

Workout Tip

Each round of this workout should not take more than 3 minutes to complete. Scale load as needed to make this happen

Deadlift: you should perform the movements in a touch and go format.

Hang Power Cleans: this should be a moderately loaded barbell, same as your light deadlifts.

Push Jerks: you should be able to complete each set in 2 sets or less.

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