Trifecta Trifecta

Wednesday 10.03.18

Warm-Up

A) 2 rounds:

200m Row
10 Push-Up, close grip
10 Ring Rows
10 Step-Ups, on a 20-inch box

B) 2 rounds:

4 Strict Press, with an empty bar
8 Lunges, with an empty bar
4 Split Jerks

Strength

Every Minute on the Minute for 18 minutes:

1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar.

Strength Tip

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.

Workout

For Time:

200m Run
3 Handstand Push-Ups
200m Run
6 Handstand Push-Ups
200m Run
9 Handstand Push-Ups
200m Run
12 Handstand Push-Ups
200m Run
15 Handstand Push-Ups
Run 200m

AX: Dumbbell Press

RX: Kipping Handstand Push-Ups

RX+: Strict Handstand Push-Ups

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

Handstand Push-Ups: scale to the appropriate level.

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