Trifecta Trifecta

Wednesday 10.10.18


A) 3 Rounds:

15 Russian Kettlebell Swings, 53#/35#
15 Wall Balls, 14#/10#
15 seconds Bar Hang

B) 4 Rounds:

8 Russian Kettlebell Swings
8 Ball Slams
16 Singles



5 sets x 3 reps
2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete 2 more set of 3 at 90% of heaviest 3 rep of the day.

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.


12 Minute AMRAP:

200m Run
100m Farmers Carry, 50#/35#
20 Dumbbell Hang Squat Cleans, 35#/25#

Workout Tip

Run: athletes should complete the 200M run in under 1 Minute, scale to 100M if needed

Farmers Walk: athletes should complete 100m in 90 seconds or less, scale distance to 50M if needed

Dumbbell Squat Cleans: athletes should choose a load that they can complete a set of 20 in 4 sets or less.

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