Trifecta Trifecta

Thursday 09.27.18

Warm-Up

A) 3 Rounds:

40 Double-Unders
20M Broad Jump
10 Box Jumps, 24”/20”

– 30-second rest

B) 2 Rounds:

24 Calorie Row, at a 7/10 effort.
16 Sit-Ups
8 Back Squats, with an empty bar

Strength

Back Squat

3 sets x 4 reps
1 set x 4 reps

* With a 1 Second Pause at the Bottom of each repetition

Objective: build to a weight that is challenging for one set of 4 repetitions with a 1 second pause at the bottom of the squat.

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

In teams of 2 complete the following:

16 Minute AMRAP:

16 Strict Press, 75#/55#
16 Front Squats, 75#/55#
16 Toes-to-Bar
48 Double-Unders

Note: if an athlete is odd-man-out, reduce repetitions by ½.

Workout Tip

Strict Press: athletes should be able to perform 4 unbroken repetitions each time they pick the barbell up. Scale as needed.

Front Squats: athletes should be able to perform 8 unbroken repetitions each time they pick the barbell up. Scale as needed.

Toes-to-Bar: athletes should be able to perform 4 unbroken repetitions each time they jump on the bar. Scale to Sit ups.

Double-Unders: scale to 96 singles if double under modifications are needed.

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