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Tuesday

30
Nov

Tuesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

FOR TIME*

21-15-9

Double DB Power Clean (35/20)

30-30-30

Unbroken Double Unders

*After every full set, complete 100m Sprint.

(Score is Time)
GOAL: SPRINT | Fast and unbroken. No additional penalty on missing your dubs other than you just gotta start the set over. You should be tasting copper after this workout. Shot out of a cannon effort that every set, every rep, every transition matters. The 100m runs should be 80-90% for the first 2 then 100% to finish.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS (6:00 CAP Get as far as you can…)

12 Alt Groiners

10 Push-Up to Pike

8 Cat Cows

1:00 Tuck Hold

Extended Warm-up

Metcon (No Measure)

“ROWLING”

ON A 10:00 RUNNING CLOCK…

5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor.

*Perform 1 Up-Down for every 5m above or below 100m

(No Measure)

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

Finisher

Metcon (Time)

FOR TIME

25 Strict Sit-Ups*

50 Alt. V-Ups

100 Russian Twists**

*Fingers interlocked behind the head.

**Light weight optional

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS

3 Reps of 3-Position Snatch DL*

*Perform all 3 sets with light-moderate weight and perfect mechanics and attention to position.

1 – Ground to Mid-Shin

2 – Mid-Shin to Mid-Thigh

3 – Mid-Thigh to Stand

(No Measure)

Deadlift (5-3-1-1-1-1-1)

Set of 5 – Mod

Set of 3 – Mod-Heavy

Sets of 1 – Build to Heavy

(Score is Weight)

GOAL: HEAVY | Three position SN DL is meant to build up some better habits before you Heavy Snatch later this week. Keep all sets light-moderate. Continuing on with our build to heavy progression this week with 2 more slow lifts, Dead and Bench. For the DL, this is not an AT ALL COST lift…you want to respect the mechanics and integrity of the spine. There’s no reason to go over the ledge today. Lift heavy, lift smart.