Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
-GENERAL WARM-UP-
AMRAP x 5 MINUTES
30 Single or Double Unders
10 Tempo Air Squats (2121)
10 Intentional PVC Passes (belly tight!)
10 Single Plate Press (:01 Pause OH)
*After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below!
-QUICK OHS DRILL-
2 SETS w/ Empty Barbell…
5 Hang Muscle Snatch
5 Behind the Neck Press (Snatch Grip)
:10 Active OH Hold (Pressing Up Strong!)
3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back…Squat to ¼ or ½ Depth and Stand Strong)
Strength
Overhead Squat (3×5)
3×5
Overhead Squat (Moderate-Heavy)*
*Same weight across for all sets.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
20-16-12*
Alt. DB Squat Snatch (50/35)|(35/20)
Up-Downs Over DB
(Score is Time)
KG DB: (22.5/15)|(15/9)
C. STRENGTH / GYMNASTICS
Squat Snatch (3-3-3-3-3)
3-3-3-3-3
Squat Snatch
(Score is Weight)
Goal: Start light and build to moderate with perfect mechanics. These do not need to be TNG. In fact, the preference for today is a quick breath, reset, and hit the next rep. Intention! We want these to be the building blocks for heavier lifts down the road.
