Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (AMRAP – Reps)
EMOM x 10 MINUTES
MIN 1 – Max Rope Climbs
MIN 2 – 20 DB Alt. Snatch (50/35)
(Score is Reps)
GOAL: Can the fittest hold 3 climbs per minute? This workout will test your ability to climb efficiently and use the legs to gain height on the rope. Both your grip and shoulders will be taxed from the DB Snatch…how does this impact your Rope Climb? For the DB Snatch, switch hands anyway after reaching full ROM at the top. BOTH heads of the DB need to touch the ground today.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Alt Groiners
20 Pike Shoulder Taps
30 Jumping Jacks
Into…
AMRAP x 5 MINUTES
10 Single KB Romanian Deadlifts
8 KB Hip Pops*
6/6 Single Arm KB Strict Press
*Use the force from the lower body to pop the KB up and out of the hip pocket (not a full Russian KBS).
Strength
Metcon (Weight)
5 SETS
3 Strict Press*
5/5 Bodyweight Tempo Bulgarian Split Squats (2111)
*Start Moderate and Build to Heavy
-Rest as Needed b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
12 Push Press (115/75)|(75/55)
24 Russian KB Swing (53/35)|(35/26)
36 Walking Lunges
(Score is Time)
KG BB: (50/35)|(35/25)
KG KB: (24/16)|(16/12)
C. STRENGTH / GYMNASTICS
Clean and Jerk (1-Rep 80-90%)
ON A 15:00 RUNNING CLOCK…
Build to 80-90% of 1-Rep Clean & Jerk*
*Perform before GPP or Conditioning.
(Score is Weight)
GOAL: Heavy but you know you can hit it, have hit it, and will hit it. You choose the weight based on how you feel. Not looking for PR today…next week we are going for it. This week should build confidence. You should walk away with big win today…heavy load, great movement, no missed lifts.
Clean and Jerk (3×1-1-1)
3×1-1-1
Clean & Jerk @ 50%
(Score is Weight)
GOAL: Speed and Confidence. Every single lift should be your best, fastest lift. Reach a full extension, strong and fast pull under to the squat, intentional reset and big breath, fast jerk with solid footwork, and an intentional correction. These are meant to be light and drill / affirm your best habits. Do not rush these or move poorly.
