Trifecta Trifecta

Wednesday 12.26.18

Warm-Up

A) 3 Rounds:

10m High Knees
10m But Kickers
10m Lunges
100m Run

B) 3 Rounds:

15 Ring Rows
15 Wall Balls, 14#/10#
100m Row

Strength

Paused Front Squats

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Do not relax into the bottom of the squat, but maintain tension throughout the complete range of motion. (compare to 12/18)

Workout

Every 8 min x 3 rounds:

200m Run
20 Back Squat*, 75#/55#
20 Burpees
200m Row

AX: Air Squat

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!

Squats/Burpees/Run/Row: You should be able to complete each set in no more than 90 seconds. Scale load accordingly.

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