Trifecta Trifecta

Thursday 07.12.18

Warm-Up

3 Rounds:

10cal Row
10 Push-Ups
20 Single-Unders

3 Rounds, with an empty bar:

5 Bench Presses
10 Ring Rows.

Strength

3 sets x 5 reps Bench Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three sets to a manageable weight, then repeat that weight for three more sets. (Compare to 7/3. This is Week 2 of 8)

Workout

20 Minute AMRAP:

20 Ring Dips
20 Dumbbell Power Cleans, 50#//35#
40 Double-Unders

Workout Tip

Ring Dips: athletes that are unable to perform ring dips, may scale to bar dips. If further scaling is needed, scale to close grip push-ups.

Dumbbell Power Cleans: scale load to be able to complete in no more than 4 sets.

Double-Unders: athletes may scale to 30 seconds of double-under practice or scale to 40 singles per round.

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