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)
