Trifecta Trifecta

Thursday 08.01.19

Warm-Up

A) 20-15-10
Russian Swings

10-10-10
Kettlebell WIndmill

5-5-5
Medicine Ball Clean

B) 3 Rounds:

5 Muscle Snatches
5 Overhead Squats
15 seconds L-Sit

Strength

1 Power Snatch + 1 Squat Snatch

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended.

Squat Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Stand all the way up until hips and knees are extended.

Workout

Every 4 min x 4 rounds:

Shuttle Run (Look in Workout Tips)
15 Kettlebell Swings, 53#/35#
12 Bar Dips
9 Hang Power Cleans, 115#/75#

RX+: 70#/53#. Ring Dips. 135#/95#
RX: As is
AX:35#/26#. Push-Ups.95#/65#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.

Shuttle Run: run 5m then run back 5m, then you will immediately run 10m then run 10m back, then sprint 15m.

Kettlebell Swings: you should be able to complete all 15 repetitions in 1 unbroken set.

Dips: you should choose a variation that you can complete in 2 sets or less.

Hang Power Cleans: you should be able to complete all repetitions in 2 sets or less.

Every 4-minute interval should have rest in each interval.

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