Trifecta Trifecta

Wednesday 09.26.18

Warm-Up

Buy-in:

15 Calorie Row
30 Double-Unders
45 Single-Unders

3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jump, 20”/20”
6 Strict Pull-Ups

Buy-Out:

15 Calorie Row
30 Double-Unders
45 Single-Unders

Strength

Deadlift

3 sets x 8 reps
2 sets x 8 reps

Objective: build to a weight that is very challenging for two sets of 8 repetitions.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

Every 90 Seconds for 5 Rounds:
10 Dumbbell Snatches
20m Broad Jump

CX – 70#/50#
RX – 50#/35#
M/A – 35#/25#

Workout Tip

Dumbbell Snatches: athletes should be able to complete sets of 10 snatches in less than 30 seconds. Athletes should alternate every 5 repetitions.

Broad Jumps: scale repetitions to make sure to have at least 30 seconds of rest per round.

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