Trifecta Trifecta

Thursday 12.27.18

Warm-Up

A) 2 Rounds of:

45 sec Jump Rope @ Moderate Pace
15 sec rest
45 sec Row @ Moderate Pace
15 sec rest
45 sec Run @ Moderate Pace
15 sec rest

B) 3 Rounds:

10 Push Press, with an empty bar
10 Lunges
20 sec Side plank L
20 sec Side Plank R

Strength

4 Sets:

1 Push Press
2 Power Jerk
3 Split Jerk

Strength Tip

If you do have an established 1RM split jerk, you should work between 65%-70%. If you do not have an established 1RM Split Jerk, you should work with a weight which you can comfortably push press and jerk with good mechanics. Compare to 12/20)

Workout

Capacity

15-12-9-6-3 For Time:

Pull-up
Hand Release Push-Ups

30-30-30-30-30:

Double-Unders

Workout Tip

Pull-Ups/Push-Ups: you should be able to complete each set of pull-ups in 2 sets or less. Scale the repetitions as needed.

Double Unders: you should be able to complete each round of double-unders in 45 seconds or less.

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