Trifecta Trifecta

Thursday 09.13.18

Warm-Up

A) 3 Rounds:

200m Run
40 Single-Unders
60 seconds Plank Hold

B) 2 Rounds:

15 Jumping Pull-Ups
10 Ball Slams
5 Toes-to-Bar

Strength

Deadlift

3 sets x 2 reps
2 sets x 2 reps

* 1 Second Pause Deadlift from the floor

Objective: build to a weight that is very challenging for two sets.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

10 Rounds For Time:

5 Strict Handstand Push-Ups
25 Double-Unders

RX: Strict Push-Ups
AX: 5 Strict Push-Ups, 25 Single-Unders.

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.

Strict Handstand Push Ups: athletes should not spend more than 30 Seconds on the Strict Handstand push-ups. Scale reps if needed. If athletes are almost able to perform strict handstand push-ups, they should scale to pike pushup with feet on box

Double Under: repetitions should be completed in 40 seconds or less. Scale repetitions as needed.

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