Trifecta Trifecta

Wednesday 04.18.18


A) 2 Rounds:

4 R/L Kettlebell Windmill (go light)
30 sec Side Plank Hold R
Broad Jump x 10yd
30 Sec Side Plank Hold L

B) 5:00 Running Clock:

40yd Farmer Carry 53lb/35lb
8 Kettlebell Swing 53lb/35lb
20 yd Sprint
Rest 20 seconds



A) 1 set x 4 reps @ 70% of Heavy Single (or +10lbs previous session)
B) 1 Set x 4 reps @ 90% of set (A)
C) 1 Set x 7 reps @ 85% of set (A)

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

Objective – match your reps in sets (A) and (B).

Rest 90 sec between sets


3 sets x 2 reps from fail

Rest 90 sec between sets

Tempo: 1:1:2 (1 sec up,1 sec hold, 2 sec down)

*Training 2 reps from failure means train until you think you have 2 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.

Dips: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward
Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly.


3 rounds for time:

200m Run
12 Squat Jumps
200m Run
9 Kettlebell Swings, 53#/35#
200m Run
6 Thrusters, 115#/75#
200m Run
3 Rope Climbs

*Substitute RIpe Climbs with 6 Dumbbell Snatches each arm, 50#/25#

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