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Monday

30
Aug

Monday

Phoenix Athletics – Compete

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning – Just have fun training with class or friends today!

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row (EZ pace)

10 BW Lunges

10 BB Sumo Good Morning

Into…

1 ROUND

:45 Row (Mod Pace)

10 BW Lunge

10 BB Sumo Deadlift

Into…

1 ROUND

:30 Row (Hard Pace)

10 Front Rack Lunge

10 Upright Row

Strength

Deadlift (1×6 / 1×4 / 1×2)

DEADLIFT

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week — Move Well!

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

1000/800m Row

10 Front Rack Lunges (115/75)|(75/55)

20 Sumo DL High Pull

10 Front Rack Lunges

(Score is Time)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Retest for 1RM Snatch and Clean & Jerk Next Week!

ON A 10:00 RUNNING CLOCK…

Barbell Flow for Clean & Jerk — Stay below 60% and get 10-15 solid reps.

*EMOM x 10 MIN Recommended, 1-2 Reps per minute.

(No Measure)

ON A 10:00 RUNNING CLOCK…

Meditation or Slow Active Recovery – Athlete Choice for Self-Care

(No Measure)