Trifecta Trifecta

Tuesday 06.19.18

Warm-Up

A) 4 Rounds:

4 Dumbbell Hang Power Clean 25lb/15lb
8 Box Jumps 24”/20”
12 Double-Unders

*Sub double-unders with 24 single-unders

Strength

Power Clean

A) 1 set x 5 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 set x 3 reps @ 80% of Heavy Single
C) 2 sets x 1 rep @ 90% of Heavy Single

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

– Rest 2 Min 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. Move your feet wide enough that you can drop into your pelvis while staying above parallel.

Workout

21-15-9

Deadlift 275/185
Box Jumps 30/24

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