Trifecta Trifecta

Tuesday 01.01.19

Warm-Up

A) 5 Rounds:

20 sec work / 10 sec rest

Push-Up
Weighted Jump Ropes
Bar Hang

1 Round = all 3 movements complete in sequence

B) 2 Rounds with an empty bar:

10 Dumbbell Presses
10 Lunges, with the bar
30 sec Plank hold

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 12/27)

Workout

Capacity

15 Min AMRAP:

4 Hang Power Clean, 135#/95#
8 Push-Ups
12 Wall Balls, 20#/14#

– After every 3 Rounds run 400m

Workout Tip

Hang Power Clean: you should choose a weight that you may complete all 4 repetitions unbroken.

Wall Ball: you should choose a load that you can complete all 12 repetitions in 2 sets or less.

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