Trifecta Trifecta

Wednesday 04.04.18

Warm-Up

A) 4 Rounds:

15 Double Unders
50yd Farmer Carry (moderate load, don’t exceed 53lb KB)

– Rest 30 sec

* Sub double-unders with 50 singles

– Rest 1 min between sections A and B

B) For completion, 5 min running clock:

Kettlebell Windmill 4RT / 4LT(stay light)
Plank Hold 45sec

Strength

Deadlstrift

Establish Heavy Single

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

A) 1 set x 5 reps @ 70% of Heavy Single
B) 1 Set x 5 reps @ 90% of set A
C) 1 Set x 8 reps @ 85% of set A

Objective- Match your reps in sets A and B

-Rest 2 Min between sets

Strict Pull-Up

3 sets x 3 reps from fail

– Rest 90 sec between sets

– Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar. Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps

Workout

10 min EMOM:

50 Double-Unders or 70 Single Jumps
15 Toes-to-Bar or Knee Tucks

– Rest 2 min

10 min EMOM:

Row 18/14 cals
40 Mountain Climbers

Tags: , , , , , , , ,

Trackback from your site.

Leave a comment