Trifecta Trifecta

Thursday 06.21.18

Warm-Up

A) 3 Rounds:

30 sec Side Plank Hold RT
15 sec rest
30 sec Side Plank Hold LT
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

A) 2 sets x 4 reps @ 70% of Heavy Single (or +5lbs previous session)
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

– 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

3 minutes time cap:

400M Row

Max AMRAP:

3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 Minute Clock
400M Run

Max AMRAP:

3 Handstand Push Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 minutes time cap:

400M Row

Max AMRAP:

3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 minutes time cap:

400M Run

Max AMRAP:

3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

Workout Tip

Row: should be at a submaximal effort, 8/10 effort. Athletes should scale distance in order to have time to complete the AMRAP. If athletes struggle with rowing, scale back to 300M.

Run: Should be at a submaximal effort, 8/10 effort. Athletes should push run to have time to complete the AMRAP. If Athlete struggles with running scale to 300M.

Handstand Push-Ups: if handstand push-ups are easy to scale up to strict handstand push-ups. If Handstand push-ups are challenging scale to strict press at a weight that the athlete may complete unbroken sets of 3 reps.

Chest-to-Bar Pull-Ups: Scale to Unbroken kipping зull-ups or оumping chest-to-bar pull-ups.

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