Trifecta Trifecta

Wednesday 05.30.18

Warm-Up

A) 3 Rounds:

Each round 2 min, rest remaining time

50yd Run
5 Kettlebell Swing 35lb/26lb
7 Sit-Up

B) 5 Rounds:

3 Box Jumps 30”/24”
6 Lunges (bodyweight)

*30 seconds to complete each movement

Strength

Power Snatch

A) 3 sets x 3 reps @ 70% of Heavy Single
B) 3 sets x 2 reps @ 90% of set A)
C) 1 set x 3 reps @ 85% of set A

– Rest 90 sec between sets

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

Dips

4 sets x 3 reps from fail

– Rest 90 sec between sets

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

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

Strength Tip

Power Snatch: point your feet and knees slightly out. This will help keep the bar close without making contact with your knees during the pull. Focus on the shrug with your shoulders and pull up onto your toes. Exaggerate staying “tall” at the top of the extension and “pull” yourself under the bar, pushing against the bar the entire time.

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.

Workout

IWT

Part 1

5 Rounds:

3 Snatches @ 70% of 1RM
1 min Assault bike, max calories
90 sec rest

Rest 5 min between parts

Part 2

3 Rounds:

10 Overhead Squat @50% Max Snatch (must take from ground)
500m Row
2 min Rest

Rest 5 min between part

Part 3

For Time:

50 Chest-to-Bar Pull-Ups

– Scale to regular Pull-Ups

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