Trifecta Trifecta

Wednesday 08.08.18

Warm-Up

A) 4min time cap:

100m Row
10 Lunges
10 Ball Slams, 20#
Rest 20sec

B) 3 Rounds with an empty bar:

4 Strict Press
4 Lunges, with the bar in the front rack position
2 Split Jerks

Strength

A) Split Jerk
2 Split Jerks Every Minute On The Minute (EMOM) x 20

Objective: start the EMOM with an empty bar, and add every 2 perfect sets until EMOM is complete. Once you reach a weight that is challenging or feels like an 8/10 in difficulty, stay there until EMOM is complete.

B) Push 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. (Week 5 of 8. Compare to 8/1)

Strength Tip

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Push Press: stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders.
-Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

10 Minute AMRAP:

10 Dumbbell Snatches, 50#/35#
5 Strict Chin-Ups

Workout Tip

Dumbbell Snatches: athletes should alternate every 5 repetitions. Scale load for quick smooth movements.

Strict Pull-Ups: athletes should make it a goal to be able to perform strict pull-ups. Scale reps to 3 of athletes are able to perform strict pull-ups but 5 may take up too much time. If athletes can not perform strict pull-ups have them perform 5 negative pull-ups.

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