Trifecta Trifecta

Tuesday 04.17.18

Warm-Up

A) Primer:

3 x 2 Min Rounds:

200m Run
4 Burpee

B) Tempo Work x4 Rounds:

1:0:3 (1 second up, 0 sec hold, 3 seconds down)

3 Strict Pull-Ups
Rest 15 seconds
3 Strict Dumbbell Press 25lb/15lb

Strength

Bench Press

A) 1 sets x 4 reps @ 70% of 1 Rep Max or (+5 lbs previous session) Program weight increases from week 2
B) 1 Set x 4 reps @ 90% of set (A)
C) 1 Set x 7 reps @ 85% of set (A)

Objective: match your reps in sets A and B

Rest 90 sec between sets

Strength Tip

Squeeze your shoulder blades to support your shoulders. Use a ‘straight line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width

Workout

6 minutes AMRAP of:

6 Dumbbell Lunges 45s/25s
12 Jumping Lunges
24 Sit-Ups

– Rest 1 minute

Repeat

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