Monday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (4 Rounds for time)
4 SETS
750m Row
-Rest 3:00 b/t Sets-
(Score is Time for Each Set)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Groiners
10 Frog Jumps
10 Glute Bridges
2 ROUNDS
7 Jumping Squats
7 Up-Downs
7 BB Good Mornings
Following the Warm-Up, go into your teaching of the Back Squat.
Strength
Back Squat (Build to a 2RM Back Squat)
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Back Squat*
*Testing week for start of strength cycle
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
20 Up-Downs Over Bar
20 Back Squats (115/75)|(75/55)
-Hard Cap 10:00-
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
5 SETS
8-12 Reps of Unbroken Hang Power Clean*
*Start Moderate and Build to Heavy. All Sets Unbroken. Goal by 3rd set is to have a weight that you are uncertain you can complete the number of reps. Choose a number of reps that meets your needs, less reps and heavier or more reps and slightly lighter.
-At Least 2:00 EZ Bike b/t Sets-
(Score is Weight)
