Trifecta Trifecta

Thursday 05.24.18

Warm-Up

A) 3 Rounds:

30 sec Side Plank Hold R
15 sec rest
30 sec Side Plank Hold L
15 sec rest

*use the 15 sec rest at the end of round 3 as a transition into section B

B) 5min AMRAP:

7 Burpees
14 Walking Lunges
20yd Sprint

Strength

Strict Press

Establish Heavy Single

A) 1 set x 6 reps @ 70% of new Heavy Single
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

Objective- Match your reps in sets A and B

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

-Rest 90 sec between sets

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

5 rounds for time:

300m Row
100 Double-Unders
200m Run
30 Sit-Ups

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