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Wednesday

25
May

Wednesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

8 DB Alt. Snatch (50/35)

8 Single DB Lunge*

10′ HS Walk**

*Hold DB any way on shoulders / front rack / back rack.

**5′ Increments for HS Walk. Each 5′ is 1 Rep in terms of scoring.

(Score is Rounds + Reps)
GOAL: Odd object cycling mixed with a low-bar test of high skill. This is a work capacity workout for those with the skill. It’s a thorn in the side of those who are avoiding their HS walks. The HS Walk in this workout should be more of a ‘checked box’ than an opportunity to lose time. You must be proficient and fast with short tests on your hands.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 SETS

5 Inch Worm + Push-Up

10 Alt Groiners + Twist

10 Bootstrappers

Into…

3 SETS

8 Empty Barbell Good Morning

10 Push-Up to Pike

12 Alt Cossack Squats

Strength

Back Squat (5-4-3-4-3-2)

*Start Moderate build to Heavy. Wave loading.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20 DB Front Squats (50/35)|(35/20)

20 Hand Release Push-Ups

(Score is Time)

KG DB: (22.5/15)|(15/10)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll/Lacrosse Ball Traps + Upper Back

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS FOR QUALITY

20 Tempo Ring Rows (1111)

10/10 Plate Around the Worlds (45/35)

20 Single DB Tempo Glute Bridge-Up (1111)|(Athlete Choice)

1:00 Bar Hang

-Rest as Needed b/t Sets-

(No Measure)
GOAL: Bodybuilding / Accessory session for the week. This session offers a nice balance to the NCMETCON for the day. Take your time, feel the positions, and keep the intensity low. Bar hang today can be active or inactive. If you are looking for more of stretch through the upper back / lats keep it inactive. If you need to develop better awareness in your shapes, keep it active.