Trifecta Trifecta

Tuesday 06.05.18

Warm-Up

A) 3 Rounds:

20 sec Knees-to-Elbows @ Max Effort
20 sec rest
20 sec Kipping Handstand Push-Up @ Max Effort
20 sec rest
20 sec Dumbbell Hang Power Clean 30/20 @ Max Effort
20 sec rest

*Substitute Handstand Push-Ups with seated Dumbbell Press, athlete chooses a weight

*Rest 90 seconds between sections A and B

B) 500m Row

Strength

Power Clean

A) 4 sets x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 set x 3 reps @ 85% of set (A)

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

Objective: match your reps in sets (A) and (B).

– Rest 90 sec between sets

Strength Tip

Power Clean: 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. Make the rotation of your elbows fast during the catch and drop under the weight by pulling yourself under the bar. Make hip contact with the bar before you engage the pull, don’t rush it.

Workout

AMRAP 30 minutes:

800m Run
600m Row
30 calories Bike

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