Trifecta Trifecta

Tuesday 04.03.18

Warm-Up

Set a clock for 9:00 min:

A) 0:00 – 3:00 min

1 Wall Walk
4 Toes-to-Bar
8 Med Ball Clean 20lb/14lb

*Sub med ball clean with 8 jumping squats

– Rest 1 min

B) min 4:00 – min 9:00

40 yd Run
5 Box Jumps

– Rest 20 sec

7 Kettlebell Swings 35lb/26lb
3 Broad Jumps

– Rest 10 sec

Strength

Power Clean

Establish Heavy Single

– Heavy singles are generally 90-95% of an athletes 1 Rep Max

A) 3 sets x 3 reps @ 70% of Heavy Single
B) 1 set x 5 reps @ 90% of set A

-Rest 2 Min between each set

Strength Tip

Place feet and legs directly beneath your hips. “Athletic Position”
-Hands are placed on the bar just wide enough to not interfere with your legs during the pull

Workout

21-15-9

Deadlift 275/185
Box Jumps 30/24

Workout Tip

This should be a heavy specific workout. Do not scale this weight so you attack it like you would attack a workout like fran. Sale the weight according but I want you to be breaking up the deadlift from the beginning.

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