Trifecta Trifecta

Tuesday 06.26.18

Warm-Up

A) 2 Rounds:

500m Row
20 Banded Pull Aparts
10 Push-Ups, with a pause at the top of the push-up

B) 4 Rounds:

5 Strict Press
6 Lunges, with a bar in the front rack position

Strength

Split Jerk

2 sets x 5 split jerks with the empty bar
1 Set x 3 reps adding load
1 Set x 2 reps adding load
2 Split Jerks Every Minute for 10 minutes.

Objective: find a weight that slowly builds. Every 2 rounds, an athlete may increase the weight on the bar until they get to a weight that is an 8/10 in the effort.

Strength Tip

Split Jerk: focus on a smooth dip. This does not need to be fast, but be controlled. Drive hard with the legs and quickly punch and drop under the bar in a stable split jerk stance. You should be able to hold this position. Stability and movement are key over the weight on the bar.

Workout

4 Rounds:

400m Run
20 calorie Row
10 Hang Power Clean, RX+: 135#/95#, RX: 95#/65#
5 Thrusters, RX+: 135#/95#, RX: 95#/65#

Workout Tip

Run: should not take athletes more than 3 minutes to complete, scale to 300M if needed.

Calorie Row: athletes should not take more than 2 minutes on this station, scale to 15 calories if needed.

Hang Power Clean: athletes must deadlift the bar from the ground and perform no more than 2 sets to complete all 10 hang power cleans. Remember Power means “No Squat”. Catch the bar high.

Thrusters: should be the same weight as the Hang Power Cleans. Weight should be unbroken.

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