Trifecta Trifecta

Thursday 11.01.18

Warm-Up

A) Every Minute on the Minute for 10 minutes:

Minute 1:

8 Assault Bike Cal
4 Slow Front Squats, with an Empty Bar

Minute 2:

10 Wall Balls, 12#/10#
10 Sit-Ups

B) With an empty bar complete the following:

3 Rounds of:

2 Hang Power Cleans
2 Front Squats
2 Hang Squat Cleans

Strength

Squat Clean

2 sets x 3 reps [email protected]% of the top weight of EMOMx18 single.

*EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 70lbs for their 3s.

*Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions.

Strength Tip

Clean from Floor: if athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

For Time:

15 Calories Assault Bike
30 Kettlebell Swings
60 Double-Unders
15 Calories Assault Bike
20 Kettlebell Swings
40 Double-Unders
15 Calories Assault Bike
10 Kettlebell Swings
20 Double-Unders

AX: 53#/35#, Russian Swing
RX: 53#/35#
RX+: 70#/53#

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.

Kettlebell Swings: athletes should be able to complete each round of kettlebell swings in 3 sets or less. Weight should be moderate to heavy.

Double Unders: athletes should complete each round of double-unders in 75 seconds or less for each round.

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