Trifecta Trifecta

Tuesday 01.15.19

Warm-Up

A) 12-9-6, with a light kettlebell:

Windmill
Sumo Deadlift High Pull (SDHP)

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Overhead Squats
– Rest 30 Seconds
10 Calorie Bike
– Rest 30 Seconds

Strength

EMOM x 12 minutes:

1 Power Snatch From Floor
1 Overhead Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Snatch with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then descend into an overhead squat.

Workout

3 Rounds:

14 Kettlebell Swings
200M Run

Then,

3 Rounds:

14 Ball Slams
200m Run

Note: no rest from the first 3 rounds to the second 3 rounds.

RX+:70#/53#
RX: 53#/35#
AX: 35#/26#

Workout Tip

Kettlebell Swings: choose a height you feel comfortable.

Ball Slams: you should choose a weight that you can complete in 14 consecutive repetitions.

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