Monday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – 12 Alt. Pistols

MIN 2 – 12/10 Cal Bike

MIN 3 – :40 Max HSPU

(Score is Lowest Reps)
Goal: This week is all about building confidence and continuing to get your body used to a Friday performance. In today’s EMOM, the goal is to practice the skills while under some light fatigue. This is not meant to be a full-on workout.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

8 Scap Pull-Ups

6 Alternating Cossack Squats

4 BB Sumo Good Morning

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – TNG Sumo Deadlifts*

MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings

*MIN 1 – 8 Reps

MIN 3 – 6 Reps

MIN 5 – 4 Reps

MIN 7 – 4 Reps

MIN 9 – 4 Reps

*Building from Light to Moderate-Heavy.

(No Measure)

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

Immediately into…

10-15-20

Chest to Bar Pull-Ups

Sumo Deadlift High Pull (115/75)|(75/55)*

Immediately Into…

50/40 Cal Bike

*Optional increase to (135/95)|(95/65)

(Score is Time)

KG BB: (50/35)|(35/25)

C. STRENGTH / GYMNASTICS

Clean (Heavy 1-Rep)

1. ON A 10:00 RUNNING CLOCK…

Build to a Heavy Clean*

*Power or Squat, athlete choice

(Score is Weight)

Snatch (Heavy 1-Rep)

2. ON A 10:00 RUNNING CLOCK…

Build to a Heavy Snatch*

*Power or Squat, athlete choice

(Score is Weight)

Goal: Theme of the week is confidence…for the heavy singles, make sure they remain clean and crisp. We’ve practiced building on a short clock plenty but undoubtedly it will come up in the Open. Today, build quickly and with confidence. Do not panic, do not rush. Have your three lifts in mind before your start…safe, plus but I got this, gamble.