Trifecta Trifecta

Wednesday 12.12.18

Warm-Up

A) EMOM for 8 min:

Odd minutes:

20 Singles, L Leg
20 Singles, R Leg
10 Double-Unders

Even minutes:

5 Wall Balls
10 Cal Row

B) 3 rounds with an empty bar:

4 Front Squats
8 Sit-Ups
4 Press
8 Sit-Ups

Strength

Squat Clean

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Clean from Floor: if athletes’ technique is not there yet with the clean from the ground, 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 front rack position in the bottom of the front squat.

Workout

Capacity

For Time:

12 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks*
24 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks
36 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks
48 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks

AX: 25#/15#
RX: 50#/35#

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!

Dumbbell Hang Clean and Jerk: athletes should complete in 3 sets or less. Scale load.

Toes-to-Bar: athletes may scale to knees to elbows, sets should be completed in 3 sets or less.

Double-Unders: athletes may scale to a double amount in single-unders.

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