Trifecta Trifecta

Wednesday 05.02.18

Warm-Up

A) 3 Rounds:

100m Farmer Carry 35lb/26lb
3 Box Jumps 30”/24”
1:00 Plank Hold

Rest 30 sec

B) 7-5-3:

Toes-to-Bar
Jumping Squat

Strength

Deadlift

A) 1 set x 3 reps @ 70% of Heavy Single (or +10lbs previous session)
B) 1 Set x 3 reps @ 90% of set (A)
C) 1 Set x 6 reps @ 85% of set (A)

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

– Rest 90 sec between sets

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

Strict Pull-Up

3 sets x 2 reps from fail

– Rest 90 sec between sets

Tempo: 1:0:2 (1 sec up,0 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

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

21-15-9

Power Cleans 135/95
Box Jumps 24/20

Score is time

Workout Tip

Today workout is a quick burner. Come out hot and try to hold on.

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