Wednesday

1
Dec

Wednesday

Phoenix Athletics – Compete

A. CONDITIONING

Warm-up (No Measure)

CHOOSE YOUR ADVENTURE (Pick ONE)

Warm-up (No Measure)

ACTIVE RECOVERY

ON A 20:00 RUNNING CLOCK…

Steady state cardio. Nasal breathing only. Methodical and intentional pace…sustainable with razor sharp precision the entire 20 minutes.

(No Measure)

Warm-up (No Measure)

RECOVERY

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 as a lead in to your Metcon or after all your work for the day. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ONE ROUND CHIPPER STYLE

30 Singles

10 DB/Plate Bent Over T,Y,I’s

10 Slam Ball Deadlift

10 Single + Single + High Jump

20 DB/Plate Alt Front Raise + Lateral Raise

10 Slam Ball OH Press

10 Single + Single + Double

10 BB Elbow Punches

10 BB OH Press

10 Slam Ball G2O

:30 Double Under Practice

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

2 Push Press

+

2 Push Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50 Double Unders

27 Shoulder to Overhead (95/65)|(65/45)

15 Slam Balls (30/20)|(20/10)

-Rest 1:00-

50 Double Unders

21 Shoulder to Overhead (135/95)|(95/65)

15 Slam Balls

-Rest 1:00-

50 Double Unders

18 Shoulder to Overhead (155/105)|(115/75)

15 Slam Balls

(Score is Total Time)

KG BB1: (42.5/30)|(30/20)

KG BB2: (60/42.5)|(42.5/30)

KG BB3: (70/47.5)|(52.5/35)

KG SB: (15/10)|(10/5)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 15:00 RUNNING CLOCK…

Practice a DIFFERENT gymnastics skill that is lagging. Low intensity, intentional reps. Practice NOT training.

(No Measure)
GOAL: QUALITY

Bench Press (5-3-1-1-1-1-1)

Set of 5 – Mod

Set of 3 – Mod-Heavy

Sets of 1 – Build to Heavy

(Score is Weight)

GOAL: HEAVY | Continuing on with our build to heavy progression this week with 2 more slow lifts, Dead and Bench. For the Bench, make sure you lift with a spotter. Barbell can NOT slam off of your sternum. The standard today is a clear and controlled touch with an immediate turn around back to full lockout of the arms.