Trifecta Trifecta

Thursday 09.06.18

Warm-Up

A) 3 Rounds:

15 Wall Balls, 14#/10#
150m Row

B) 3 Rounds with an empty barbell:

3 Strict Press
6 Front Squats
9 Thrusters
30 seconds rest

Strength

Thruster, from Rack

Heavy set of 9
– Rest 3 Minutes
Heavy Set of 6
– Rest 3 Minutes
Heavy set of 3

Objective:

Build to a weight that is very challenging for one set of 9. Then to build to a weight that is very challenging for one set of 6. Then to build to a weight that is very challenging for one set of 3. Rest as directed.

Strength Tip

The bar should be placed on the rack for each set. Squat down into the bottom of the front squat and drive through the legs and punch the bar overhead until arms are locked out. Pause slightly at the extension, control the weight down and perform another repetition!

Workout

Minute 1-5:

50 Dumbbell Snatch, 50lb/35lb, alternating arms every 5 reps

Minute 6-10:

50 Burpees

Minute 11-15:

50 Dumbbell Snatch, 50lb/35lb, alternating arms every 5 reps

Minute 16-20:

50/40 Calories Assault Bike

Workout Tip

The goal is to be able to complete each section with a time to rest. Scale each 50 repetition segment as needed to obtain rest.

Dumbbell Snatch: scale load for an athlete to be able to complete 5 unbroken repetitions

Burpee: athletes should be able to work at a pace of 12 burpees per minute. Scale total repetitions as needed in order to receive rest.

Assault Bike: athletes should push this station and be able to complete a pace of 12/10 calories per minute. Scale total calories as needed in order to complete under a 5-minute window.

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