Trifecta Trifecta

Wednesday 06.06.18

Warm-Up

A) 3 Rounds of:

12 Sit-Ups
10 Air Squats
8 Thrusters, with an empty bar
100m Run

Strength

Back Squat

A) 2 sets x 6 reps @ 70% of 1 Rep Max (or +5lbs previous session)
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

– Rest 90 sec between sets

Barbell Walking Lunge

3 sets x 2 reps from fail @ 70% of your body weight

– Rest 90 sec between sets

– Tempo: 2:0:2 (2 sec down, 0 sec hold, 2 sec up)

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop

Strength Tip

Back Squat: keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows.

Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

“Jackie”

For Time:

1000m Row
50 Thrusters, 45/35
30 Pull-Ups

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