Trifecta Trifecta

Tuesday 12.11.18

Warm-Up

A) 3 Rounds:

20m High Knees
100m Run
20m Butt kickers
100m Run

B) Every Minute x for 4 min, with an empty bar:

10 Lunges
10 Sit-Ups
Max Plank Hold, in push-up position

Strength

Split Jerk

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

Capacity:

21-15-9-6

Handstand Push-Up

800m-400m-200m-100m

Run

Workout Tip

Handstand Push-Ups: athletes that have trouble with Handstand Push-Ups, may scale to strict barbell press.

Run: athletes need to complete each run under the following:

800m- 4 Min
400m- 2 Min
200m – 1 Min
100m – 30 seconds.

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