Trifecta Trifecta

Tuesday 08.06.19

Warm-Up

A) Every Minute on the Minute x 8 minutes:

Odd:
10 Push Press with an empty bar + 10 Air Squats
Even:
10 Step-Ups on a Box + 10 Ring Rows

B) 2 Rounds:

150m Row
– Rest 60 Seconds
10 Overhead Squats with a PVC pipe
10 Knee Raises
– Rest 60 Seconds

Strength

Bench Press

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

Strength Tip

Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 8 for 1 set of 8 repetitions with every weight jump. Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

For Time:

15-12-9-6-3
Shoulder-to-Overhead 135##/95#
Burpee Box Overs 24#/20#

2-2-2-2-2
Rope Climbs

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
Shoulder-to-Overhead: you may push press, push jerk, power jerk, or even split jerk for this station. Choose a weight that you can do for multiple repetitions.

Burpee Box Jump: each round will have the same repetitions as the shoulder to overhead station

Rope Climb: this station should not take you more than 1 minute to complete each round. If rope climbs are challenging for you, scale to one repetition. If further scaling is needed, scale to 3-6 pull-ups.

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