29
Jun
Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP and Strength.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
100m Run
8 Lunges
8 Barbell RDL
8 Barbell Hang High Pull
8 Barbell Hang Muscle Clean
Workout
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Glutes + Lats
(No Measure)
C. STRENGTH / GYMNASTICS
Power Clean (3-3-3)
*Set 1 @ 70%
Set 2 @ 80%
Set 3 @ 90%
(Score is Weight)
GOAL: Week 3 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.