Tuesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – Goat #1
MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)
-Rest 2:00-
EMOM x 10 MINUTES
MIN 1 – Goat #2
MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)
*Goal for the “Goat” in both sessions is to pick a challenging skill movement or a movement that you “don’t love” and move with purpose for a small amount of reps. This is practice…do not turn this into a metcon. Mind-muscle connection and allowing yourself to connect the dots on these movements is key. The moderate pace cardio should keep the sweat going and allow you to mentally reset between each skill practice set.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
16 Jumping Jacks
8 PVC Pass Throughs
8 Up Downs
8 PVC OHS
Into…
2 ROUNDS
6 Snatch DL
6 BB Snatch Grip Push Jerk
6 Cossack Squats
6 Burpees
Following the warm-up, take athletes through your Snatch progression.
Strength
Power Snatch (Establish a 3RM Power Snatch)
ON A 20:00 RUNNING CLOCK…
Establish a 3RM Power Snatch
(Score is Weight)
Workout
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
C. STRENGTH / GYMNASTICS
Deadlift (6-4-2-4-6)
DEADLIFT
6-4-2-4-6*
*After each set, perform 20 perfect Hollow Rocks.
*Wave loading for the DL and looking for “heavy but crisp reps” for each set. The set of 4-6 in the second half of the wave should be heavier than the first half of the wave. Smooth!
(Score is Weight)
