Trifecta Trifecta

Wednesday 11.28.18

Warm-Up

A) 2 rounds of:

200m Row
200m Run
20 Walking Lunges

B) 2 rounds of:

20 Second Wall Balls, 20#/14#
20 Second Wall Sit
20 Second Rest
20 Second Hollow Hold

Strength

Squat Snatch

3 sets x 3 reps @ 79% of the top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 79lbs for their 3s

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

Capacity:

AMRAP 20 min:

10 GHD Sit-Ups
15 Kettlebell Swings, 32kg/24kg
20 Wall Ball, 20#/14#
25 Calorie Row

Workout Tip

GHD Sit-Up: for athletes not sufficiently developed to perform 20 minutes of GHD sit-ups, scale movement to sit-ups

Kettlebell swing: Athlete should be able to complete each round in no more than two sets. Scale load as needed.

Wall Ball: athlete should be able to complete each round in no more than three sets. Scale load as needed.

Row: should not take athletes more than 3 minutes each round, scale calories as needed.

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