Trifecta Trifecta

Thursday 06.28.18

Warm-Up

400m Run

Then 3 rounds:

10m Broad Jump
10m Bear Crawl
15 Russian Kettlebell Swings

2 Rounds:

5 Front Squats
5 Hang Power Cleans, above the knee
5 Hang Power Cleans, below the knee

– Perform with an empty bar

Strength

Power Clean

1 set x 5 reps @ 70% of Heavy Single
1 set x 3 reps @ 80% of Heavy Single
2 sets x 1 rep @ 90% of Heavy Single

– Rest 2 Min between sets

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

Objective: find a heavy single that is repeatable for 2 sets

Strength Tip

Point your feet and knees slightly out. This will help keep the bar close without making contact with your knees during the pull. Arms should be outside of your thighs and completely straight. Begin the movement with setting your back straight and pushing with your legs. Once the bar passes the knees, move the bar into your buddy and extend your legs and hips. Exaggerate staying “tall” at the top of the extension and “pull” yourself under the bar, pushing against the bar the entire time. Catch the bar in a “Power” position, above parallel.

Workout

16 min AMRAP:

80 Weighted Jump Rope, RX+: Double Unders
40 Wall Balls, 20# to 10’/14# to 9′
200m Run
10 Power Snatches, RX+: 115#/75#, RX: 95#/65#
5 Overhead Squats, RX+: 115#/75#, RX: 95#/65#

Workout Tip

Double-Under: athlete should be able to complete each round in no more than two minutes. Scale repetitions accordingly.

Wall Ball: athlete should be able to complete each round in no more than three minutes. Scale load/height/repetitions accordingly!

Power Snatch: athletes should pick a weight they can touch and go repetitions. Athletes should complete the set of 10 in no more than 5 sets.

Overhead Squats: if athletes cannot perform overhead squats safely have them modify to front squats.

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