Trifecta Trifecta

Wednesday 08.28.19

Warm-Up

A) 3 Rounds´╝Ü

1 Minute Row
1 Minute Plank
1 Minute Rest

B) 2 Rounds:

12 Hand-Release Push-Ups
12 Windmills
6 Toes-to-Bar

Strength

Bench Press

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8×2 sets

Strength Tip

Int this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 6 for 2 sets of 6 repetitions with every weight jump.

Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

Capacity:

Alternate FULL Rounds with a partner.

2 Rounds:

800m Row
8 Handstand Push-Ups

4 Rounds:

400M Row
4 Handstand Push-Ups

6 Rounds:

200M Row
2 Handstand Push-Ups

Workout Tip

Note:
RX+ Athletes should do strict unbroken sets.
If no partner, rest work, 1:1

Each athlete will complete one full round while the second athlete will rest. Handstand push-ups should be completed in unbroken sets! Scale repetitions as needed. You may also scale to Hand release push-ups if appropriate!

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