Trifecta Trifecta

Wednesday 06.13.18

Warm-Up

A) Tabata, 4 rounds:

20 sec work / 10 sec rest
Double-Unders

*Sub with single-unders

B) For Completion:

30 Sit Ups
40 yd Sprint
15 Sit-Ups
20 yd Sprint
1min Plank Hold

C) Tempo work

2 rounds:

6 Power Snatch, with an empty bar

4 sec from mid shin to launch/hip, full speed pull and catch

Rest 30 sec

Strength

Power Snatch

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

– Rest 90 sec between sets

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

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.

Workout

IWT

Part 1

5 Rounds:

3 Power Snatches @80% of 1RM
30 Double-Unders
1 min Row max meters
2 min Rest

– Rest 5 min

Part 2

2 Rounds:

800m Run
20 Chest-to-Bar Pull-Ups
2 min Rest

Tags: , , , , , ,

Trackback from your site.

Leave a comment