Trifecta Trifecta

Thursday 05.10.18

Warm-Up

A) Core Primer, 3 Rounds:

R Side Plank Hold 20 sec
5 Burpees
L Side Plank Hold 20 sec
Rest 30 sec

B) Barbell Technique, 4 rounds:

5 Strict Press-regular tempo
3 Push Press + 5sec Overhead Hold

* Perform with an empty bar

– Rest 30 sec

Strength

Strict Press

A) 1 set x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 3 reps @ 90% of set A
C) 1 Set x 6 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 2 min between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strength Tip

Strict Press: keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement

Workout

15 min AMRAP:

20 Double-Unders
15 Air Squats
10 Box Jumps

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