Trifecta Trifecta

Wednesday 07.04.18


3 Rounds:

15 cal Row
5 Inchworms, with a Push-Up
30 sec Plank Hold

3 Rounds with an empty bar:

10 Good Mornings
10 Lunges, with the barbell on your back
10 Strict Press



3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Compare to 6/30. This is Week 2 of 8.)

Strict Pull-Ups

6 sets x 3 reps from fail

Tempo: 2:1:1 (2 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: grab the bar with a supinated grip (your palms should be facing your face). Start at full extension from the bar, then pull your chin over the bar. If This is challenging, jump up to your chin above the bar then lower yourself slowly for 3 reps.


4 Rounds For Time:

400m Run
20 Kettlebell Swings, 53#/35#
10 Dumbbell Lunges, 50#/35#

– Rest 3 Minutes Between Rounds

Workout Tip

Kettlebell Swings: athletes should pick a weight that they can complete all 20 repetitions in 2 sets or less. If athletes have any shoulder or mobility issues that hinder American Kettlebell swings, scale to Russian Swings.

Dumbbell Lunges: athletes should pick moderate to heavy dumbbells and complete all 10 repetitions unbroken. Scale up to 70# dumbbells for males, and 50# dumbbells for females. Scale down to 30#/20#.

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