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Friday

13
Nov

Friday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

50m Walking Lunge

14 Alt. Pistols

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS

20 Single Unders

10 Bootstrappers

Into…

3 SETS

20 Single Unders*

10 Empty Barbell Good Mornings**

*Can progress to Double Unders

**After 1st round, progress to Single Leg Deadlifts (10 each leg)

Strength

Deadlift (Build to a 2RM Deadlift)

ON A 20:00 RUNNING CLOCK…

Build to a 2RM Deadlift*

*Testing week for start of strength cycle

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

100-100-100

Double Unders

30-20-10

Deadlifts*

*Deadlifts increase weight every set…

30 @ (225/155)|(155/105)

20 @ (275/185)|(185/135)

10 @ (315/205)|(225/155)

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

3-5 SETS

10 Slow DB Floor Press (Heavy)

3/3 DB Slow Turkish Get-Up (Moderate)

(Score is Weight)