Trifecta Trifecta

Thursday 04.12.18

Warm-Up

A) Block Warmup 7:00 min running clock
0:00-3:00

4 Knee Raises
3 Push-Ups
40 yd Sprint

3:00-4:00
Rest

4:00-7:00
1 Wall Climb
5 Kipping Ring Dips
10 Lunges

*Sub ring dip with bench dip

B) 200m Farmer Carry for time, 53lb/35lb

Strength

Strict Press

A) 1 set x 5 reps @ 70% of Heavy Single
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 8 reps @ 85% of set (A)

Objective- Match your reps in sets (A) and (B).

– Rest 90 sec between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max (or +5lbs previous session)

Program weight increases from week 1

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

20:00 AMRAP:

200m Run holding medicine ball, 20#/14#
15 Medicine Ball Cleans, 20#/14#
12 Knees-to-Elbows
9 Burpee

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