Wednesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (No Measure)

1. ON A 10:00 RUNNING CLOCK…

Play/Practice HS Walking Skill.

(No Measure)
GOAL: Exposure is the biggest key to hand walking. Simply…you must be getting upside down. If you are not great on your hands, you need to practice/play more. Learn how to bail, fall safely, and also drill HS skills without it being in a ‘workout’. Fail often and play often to lead to failing less.

Metcon (No Measure)

2. 3 SETS FOR QUALITY

3 Legless Rope Climbs

15′ HS Walk

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: ZERO INTENSITY. Just figure out these movements and flow through three rounds at your own easy pace. We do not want fatigue to be a limiting factor here. Take your time between Rope Climb reps and breath between kick-ups on the HS walk. This is an extended skill session that’s designed like a workout…we will let you get after these soon enough for some speed. For now, chill and get the feel for them.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

200m Run @ mod pace

Into…

4 SETS

8/8 Leg Swings

10 PVC Pass Through + Lunge

8 Push-Up to Pike

10 Squat Jumps

Into..

200m Run @ mod pace

*PVC Pipe can go away after Warm-Up and athletes can grab a Barbell

Strength

Snatch Grip Deadlift (3×3 )

1. Tempo Snatch Deadlift

3×3 @ (2121)*

*Keep weight moderate.

(Score is Weight)

Metcon (Weight)

2. TNG Power Snatch

2×5*

*At workout weight or slightly heavier.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

20 Power Snatch (95/65)|(65/45)

400m Run

20 Power Snatch

(Score is Time)

KG BB: (42.5/30)|(30/20)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

12 Plank Rotations

24 Crossbody Mountain Climbers

12 Sit-Thrus

-Rest as needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Power Clean (5-5-5)

Set 1 @ 65%

Set 2 @ 75%

Set 3 @ 85%

(Score is Weight)

GOAL: Week 2 of 6 for Wendler Cycle. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion.