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%

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.