Trifecta Trifecta

Wednesday 07.25.18


1000m Row
15 Romanian Deadlifts, with a bar

3 Rounds with an empty bar:

12 Good Mornings
12 Ring Rows


3 sets x 5 reps Deadlift

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 7/19. This is Week 5 of 8)

Strict Pull-Ups

9 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 pronated grip (Your palms should be facing away from 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.


1000m Row, for time

– Rest 5 minutes

Record 500m Pace and complete the following:

4 Rounds

500m Row at 1000m time pace

– Rest 90 seconds

Workout Tip

After the 1000m row is completed, the rower should display a 500m pace. The athlete will then repeat 500m intervals for 4 rounds, at their 500m pace from their 1000m row.

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