Trifecta Trifecta

Wednesday 06.20.18


A) Tempo work, 3 Rounds:

3:2:0 (3 sec down, 2 sec bottom hold, full speed up)

5 Air Squats
10 seconds Rest
3 Push-Ups
10 seconds Rest
5 Air Squats
10 seconds Rest
3 Push-Ups


500m Row @ 2 min pace

*sub Row with 400m Run (same pace)


Back Squat

A) 2 sets x 4 reps @ 70% of 1 Rep Max (or +5lbs previous session)
B) 1 sets x 4 reps @ 90% of set A
C) 1 set x 6-8 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 2 Min between sets

Barbell Walking Lunge

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

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

– Rest 90 sec between sets

*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.


10 Minutes AMRAP:

50 Double-Unders
100yd Single Arm Overhead Carry, left arm (50lb/35lb)
100yd Single Arm Farmers Carry, left arm (50lb/35lb)
50 Double Unders
100yd Single Arm Overhead Carry, right arm (50lb/35lb)
100yd Single Arm Farmers Carry, right arm (50lb/35lb)

Workout Tip

Double Unders: if an athlete can do them, do them but scale the repetitions to 25 double-unders. If an athlete does not have double-unders, scale to 2x singles.

Overhead Carry: use the same weight for all carries. The athlete should use a weight which challenges them to keep their shoulders parallel, moving at a smooth but controlled pace. Focus on keeping the shoulder in good position. Dumbbell or Kettlebell is fine.

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