Trifecta Trifecta

Thursday 08.16.18

Warm-Up

A) 3 Rounds:

50yd Farmer Carry, 53lb/35lb
20 sec rest

*Rest 60 seconds between sections A and B

B) 4min AMRAP, 1-2-3:

Burpee
Pull-Up
One Arm-Kettlebell Swing, 35#/26#
One Arm-Kettlebell Swing, 35#/26#

*Sub Pull-Up with Ring Row

*Start with 1 rep of each movement. Each proceeding round +1 rep

Strength

Deadlift

3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Compare to 8/2. This is Week 8 of 8. Last week of 5 reps.)

Bent Over Row Chin-Ups

4 sets x 10 reps

– Rest 90-120 sec between sets

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

Bent Over Row: grab the bar with an overhand grip Hinge at the hips and grab the bar with a flat back. Pull the bar to your sternum with your back parallel to the ground and your knees slightly bent. Scale load to make movements smooth and unbroken.

Workout

3 Rounds For Time:

400m Run
20 Kettlebell Swings, 53#/35#
10 Toes-to-Bar

Workout Tip

Run: athletes should complete each 400M run in 2:30 or less. If athletes struggle with running, scale to 200m

Kettlebell Swings: athletes should complete each set of swings in 2 sets or less. Scale load as needed. If athletes have trouble going overhead in an American Swing, scale to Russian swings.

Toes-to-Bar: athletes should complete each set of toes to bar in 2 sets or less. Scale to knees to elbows, or V- ups.

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