Tuesday
Phoenix Athletics – Compete
NCCOMPETE MEMO
Warm-up (No Measure)
No additional work this week. Last week included 9 tests between the Hero workouts, 2RMs, and 1RMs. Take this week to reduce volume and reduce training stress. Enjoy a full week of training with class with no additional work. Rest on any days that you’d like but try to get at least (3) solid class sessions in the books.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
400m Run
Into…
2 ROUNDS
5 Clean Deadlift
10 Elbow Punches
5 Strict Press
10 Scap Pull-Ups
Into…
2 ROUNDS
5 High Hang Muscle Clean
5 Hang Muscle Clean
5 Push Press
10 Small Kip Swings
Workout
Metcon (Time)
FOR TIME*
21-18-15-12
Hang Clean and Jerks (115/75)|(75/55)
Pull-Ups
*100m Run After Each Full Set.
(Score is Time)
Optional Finisher
Metcon (No Measure)
3 SETS
Max Chin-Ups*
Into…
Max Bar Dead Hang
-Rest 2:00 b/t Sets-
*End set without coming off the bar and work immediately into the Max Bar Hang
(No Measure)