Trifecta Trifecta

Wednesday 05.23.18


A) 5min AMRAP:

8 Kettlebell Swing 35lb/26lb
40 yd Sprint
4 Knees-to-Elbows
Rest 20 sec

B) For Completion:

3 Burpees
10 yd Bear Crawl
6 Burpees
10 yd Bear Crawl
Rest 30 sec
6 Burpees
10yd Bear Crawl
3 Burpees



Establish Heavy Single

A) 1 set x 6 reps @ 70% of new Heavy Single
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

Objective: match your reps in sets A and B

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

-Rest 90 sec between sets

Strict Pull-Up

4 sets x 3 reps from fail

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

– 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



Part 1

3 Rounds:

15 American Kettlebell Swings 70/53
2 min Row max meters
2 min rest

Rest 5 min

Part 2

3 Rounds:

8 Each Arm Kettlebell/Dumbbell Overhead Squat 70/53
2 min max cals on Assault Bike
Rest 2 min after each round

Rest 2 min

Part 3

30 GHD Sit-Ups for time

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