Trifecta Trifecta

Thursday 06.14.18

Warm-Up

A) 5 Min time cap:

4 Hand Release Push-Ups
20 yd Bear Crawl
40 yd Sprint
3 Burpee Box Jump Overs 30”/24”

B) Gymnastic Work

1:30 min in an L-Sit

*rest 10 sec between attempts, rest doesn’t count toward time

Strength

Deadlift

A) 2 sets x 5 reps @ 70% of Heavy Single (or +10lbs previous session)
B) 1 Set x 5 reps @ 90% of set A
C) 1 Set x 7-9 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

Strict Pull-Up

3 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body

Strict Pull-Ups: keep your elbows under the bar, this will make it easier to raise your chest to the bar
Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps

Workout

5 Rounds:

15 Wall Balls
20 yds Single Arm Overhead Dumbbell Walking Lunge (each arm)
15 Toes-to-Bar

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