Friday – Phoenix Athletics, Inc.

Phoenix Athletics – Compete

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Intentional reduction of volume this week. Do not add in additional training. Use this week to let your body and mind recover.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

:20 Singles

10 PVC Pass Through

10 PVC Snatch Grip Push Jerk*

10 Groiners

1 ROUND

:20 Single, Single, High Jump

10 PVC OHS

5 PVC Snatch Balance

10 Cossack Squats

1 ROUND

:20 Single, Single, DU Attempt

5 BB Snatch Grip Push Jerk*

5 BB OHS

5 Broad Jumps

*Snatch Grip Push Jerk is performed from behind the neck

Strength

Overhead Squat (3×6)

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement.

Week 5 of 8

(Score is Weight)

Workout

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

3 Unbroken Hang Squat Snatch*

75 Double Unders

*Barbell increases in weight every set. The athlete only gets 1 attempt to complete the 3 Hang Squat Snatch. They must then complete 75 DU before their next attempt. If they fail a set of Hang Squat Snatch, the athlete will go back 1 weight before attempting again. For example, if they miss (135/95), they must perform (115/75) and the Double Unders again before attempting (135/95).

BB1: (95/65)|(65/45)

BB2: (115/75)|(75/55)

BB3: (135/95)|(95/65)

BB4: (155/105)|(115/75)

BB5: (185/135)|(135/95)

BB6: (225/155)|(155/105)

(Score is Heaviest Weight)

C. STRENGTH / GYMNASTICS

Metcon (1 Rounds for reps)

EMOM x 16 MINUTES

MIN 1 – :50 Max Strict Pull-Ups

MIN 2 – :50 EZ Bike, Run, or Row

MIN 3 – :50 Max Strict HSPU

MIN 4 – :50 EZ Bike, Run, or Row

(Score is Lowest Round)
GOAL: QUALITY | RPE 4-5 — Move well and work on your strict pulling and pushing. No failed reps. Think about how you might break up sets in a workout to keep you fresh. Intentional reduction of volume this week. Do not add in additional training. Use this week to let your body and mind recover.