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Tuesday

5
Jul

Tuesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

30/24 Cal Row*

30′ HS Walk**

*Each 5 Cals is 1 Rep (4 cals for the 24)

**Each 5′ Section is 1 Rep. Setup the 15′ course, Open rules apply.

(Score is Rounds + Reps)
GOAL: Skill-based conditioning. Classic mix of low skill mono plus high skill gymnastics. This is an old “Glassman-ism” where he says ‘I’m sure you can do X but what about after a few 400m runs…’ Today we test your ability to walk on your hands after breathing heavy and pulling hard. How does this stack up to just your practice?

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS

15 Jumping Jacks

10 Groiners

10 BB Good Morning

10 Front Rack Elbow Punches

Strength

Deadlift (1×5 @ 85%)

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

Week 2 of 9

(Score is Weight)

Workout

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Glutes + IT Band

(No Measure)

C. STRENGTH / GYMNASTICS

Push Press (5-3-1+)

*Set 1 @ 75%

Set 2 @ 85%

Set 3 @ 95%

(Score is Weight)

GOAL: Week 4 of 6 for Wendler Cycle. We will deload next week then come back for a new 1-Rep test in 2 weeks. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion.