Monday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
2-4-6-8…and so on
Alt DB Snatch (50/35)
Alt. Pistol Squats
Burpees
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2-3 ROUNDS
1:00 Row
10 BB Good Morning
20 Shoulder Taps
5 Push-Up to Pike
Strength
Deadlift (1×4 / 1×4 / 1×4+)
DEADLIFT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
30/20 Cal Row
15 Deadlifts (225/155)|(155/105)
12 Handstand Push-Ups
(Score is Time)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
Week 3 of Simple Oly Cycle — focus on crisp mechanics and every rep looking the same followed by overloaded pulling
Snatch Balance (3×5)
3×5*
Snatch Balance @ Moderate-Light to Moderate
*Pause :01 in the bottom of the receiving position then stand to complete the rep. Less time under tension, more speed.
(Score is Weight)
Snatch (5×3)
5×3
Snatch @ 60-65% 1RM
(Score is Weight)
Snatch (5 x 1-1-1)
5 SETS*
1-1-1
Snatch @ 70% 1RM
*In each rep, we want a new and intentional setup with little to rest between reps.
(Score is Weight)
Snatch Pull (5×3)
5×3
Snatch Pull @ 100% of 1RM
(Score is Weight)
