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Wednesday

22
Sep

Wednesday

Phoenix Athletics – Compete

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning – Just get after the NCMETCON Baselines and tests for 5-Rep efforts!

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

8 Bootstrappers

10 Alt Groiners

12 Alt Cossack Squats

Into…

3 ROUNDS

:30 Bike (EZ pace)

5 Inch Worms + Push-Up

10 Tempo Squats (3111) w/ empty barbell

Workout

“NCMETCON BASELINE II.I (Test)” (Weight)

II.I. ON A 20:00 RUNNING CLOCK…

Build to 3RM Back Squat

(Score is Weight)

“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)

II.II. AMRAP x 3 MINUTES

Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads & IT Band (L/R)

(No Measure)

C. STRENGTH / GYMNASTICS

Power Snatch (Build to Heavy Set of 5 (TNG))

POWER SNATCH

Build to Heavy Set of 5 (TNG)

(Score is Weight)

Clean and Jerk (Build to Heavy Set of 5 (TNG))

POWER CLEAN & JERK

Build to Heavy Set of 5 (TNG)

(Score is Weight)

Warm-up (No Measure)

*We will be building throughout the month in higher reps schemes. Goal here is touch and go with perfect mechanics!