Monday
Phoenix Athletics – Compete
A. CONDITIONING
Warm-up (No Measure)
No additional Conditioning. Take an additional 10-15 minutes to prep your body and warm-up for your new Clean & Jerk PR!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
100m Run
10 DB Curl + Press
5 Inch Worm to Squat*
20 Shoulder Taps
*Start in a squat with hands on the ground, raise their hips like a Bootstrapper and then walk their hands out to a plank to perform a Push-Up.
Strength
Metcon (Weight)
3 SETS FOR QUALITY
12 Alt. DB Gorilla Row (Athlete Choice)
12 DB Floor Press
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
12 DB Deadlifts (50/35)|(35/20)
9 DB Hang Power Cleans
12 Hand Release Push-Up
*After “Odd” Rounds (1, 3, & 5), perform a 400m Run.
(Score is Time)
DB KG: (22.5/15)|(15/10)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Upper/Middle Back
(No Measure)
C. STRENGTH / GYMNASTICS
Clean and Jerk (1-Rep Clean & Jerk)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk
*Perform before GPP or Conditioning.
(Score is Weight)
GOAL: You put in the work…now it’s GAME TIME. Lift smartly and look to set a new benchmark if it’s there.
Clean and Jerk (3×1 @ 50%)
3×1
Clean & Jerk @ 50%
-Rest as Needed b/t Sets-
GOAL: Time for our re-test! Take your time and build with purpose. Once you get toward your heavy 1-Rep, allow yourself 3 attempts at the lift. Depending how each lift goes, make a smart decision about the next attempt (modest increase, another attempt, or modest decrease). After your 20min building session, the 3×1 at 50% is meant to end the session on a really crisp and fast lift. It’s kind of like walking off the bball court making your last shot. Regardless of how your heavy 1-Rep goes, these 3 lifts should leave you feeling really good.
