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Monday

26
Sep

Monday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

FOR TIME*

500/400m Row

400/300m Row

300/200m Row

200/150m Row

100/100m Row

*Rest equal time b/t sets

(Score is Total Time)
GOAL: SPRINT | Distance and rest both decrease in this down ladder on the rower. The goal here is to really push your pace for each distance…do not hold back knowing you have other rows to follow. Once you get past the 400/300m row, this workout turns into a gritty, ignore the pain style workout. In the 500/400 and 400/300 you will need to subtly pace as to not completely burn. After that…you’ve gotta be able to redline the final 3 intervals no matter how tired you are.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Mountain Climbers

15 PVC Pass Through

7 Cuban Press

5 PVC OHS

Extended Warm-up

Metcon (No Measure)

FOR QUALITY

200m Nasal Breathing Only Jog

10 Behind Neck Wide Grip Press

200m Nasal Breathing Only Jog

10 Behind Neck Wide Grip Push Press

200m Nasal Breathing Only Jog

10 Heaving Power Snatch Balance

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Power Snatch (135/95)|(95/65)

400m Run

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Optional Finisher

Metcon (AMRAP – Reps)

4 ROUNDS FOR REPS*

:30 Plate Hollow Flutters

:30 Plate Gun Hold

*Must be done without setting the plate down at all.

Hold Plate at Extension Over Chest.

(Score is Reps)

C. STRENGTH / GYMNASTICS

Split Jerk (3×3*)

*Light for all sets…heavier than week of 9/13. Pause for :02 in the Split before correcting.

(Score is Weight)

Clean Pull (3-3-3*)

*Start light-moderate and build to moderate…heavier than week of 9/13. Around 60-70% of 1RM Power Clean.

(Score is Weight)

Metcon (Weight)

3×1-1-1

Power Clean & Jerk*

*Heavier than week of 9/13. No pause in the correction of the Jerk…but every rep should be intentional and crisp.

(Score is Weight)
GOAL: QUALITY | Speed, extension, & then putting it all together for skill & speed for the Clean & Jerk. If you can film yourself for the SJ, do so from the side. Watch for the bar to stay on your shoulders through the dip, drive, and peak of extension. When your feet move to split, your front foot should be planted with the knee over the ankle. The back foot should land with the ball of the foot planted and a bend in the knee. You want to avoid too short of a front step — gotta move that foot! If you back leg is locked out (no bend in the knee) you will like have a hard arched broken midline or the bar too far forward. Try to achieve the most OPTIMAL mechanics for you today…less about the load, more about the speed and position.