Trifecta Trifecta

Tuesday 05.08.18

Warm-Up

A) 5:00 Running Clock:

40yd Shuttle Sprint (20yd out-20yd back)
4 Kipping Pull-Up
2 Wall Climbs

B) 4 Rounds:

30 sec work/15 sec rest
Plank Hold

Strength

Bench Press

A) 1 set x 3 reps @ 70% of 1 Rep Max (or +5 lbs previous session)
B) 1 Set x 3 reps @ 90% of set A
C) 1 Set x 6 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 2 min 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

30 Chest-to-Bar Pull-Ups
30 Push-Ups
30 Overhead Squats 95/65
30 Pull-Ups
30 Push-Ups
30 Overhead Squats 95/65

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