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Monday

24
Feb

Monday

Phoenix Athletics – Compete

A. CONDITIONING

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (10 MIN CAP)

:30 High Knees

:30 Butt Kicks

10 Scap Pull Ups

5 Cat/Cows

10 Good Mornings

5 Tempo DL (3331)

Strength

Deadlift (Heavy 1-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 1-Rep Deadlift

(Score is Load)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

(No Measure)

C. STRENGTH / GYMNASTICS

Power Snatch (10RM)

ON A 20:00 RUNNING CLOCK…

Establish 10RM TNG Power Snatch

&

Establish 20RM Front Squat*

*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.

(Score is Load)

Front Squat (20RM)

ON A 20:00 RUNNING CLOCK…

Establish 10RM TNG Power Snatch

&

Establish 20RM Front Squat*

*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.

(Score is Load)