Trifecta Trifecta

Tuesday 12.04.18

Warm-Up

A) 4 rounds of:

10m Bear Crawl
10m High Knees
10m Butt Kicker
10 Wall Balls, 14#/12#

B) 1 Round:

12 Box Step Ups, 24”/20”
6 Burpees
12 Box Step Ups, 24”/20”
9 Calorie Bike
12 Box Step Ups, 24”/20”
12 GHD Sit-Ups

Strength

Push Press

3 sets x 6 reps
4 sets x 8 reps

Objective: build in repetitions of 6 until a challenging 6 rep is attained. Complete 4 sets at one weight. This is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for one count at the shoulders of the movement before performing the next repetition.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

For Time:

800m Run
20 Dumbbell Push Press 50#/35#
20 Burpee Box Jump 24/20
400m Run
15 Dumbbell Push Press 50#/35#
15 Burpee Box Jump 24/20
200m Run
10 Dumbbell Push Press 50#/35#
10 Burpee Box Jump 24/20

AX: Dumbbell Press, 35#/25#
RX: As is
RX+: 70#/50#

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.

Dumbbell Push Press: athletes should be able to complete each set of Dumbbell Push Press in 4 sets or less. Scale load as needed.

Burpee Box Jump: athletes should choose a height they feel comfortable jumping on to! Step downs may be

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