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. Athlete option to perform before or after training. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

*Intentional reduction of volume this week. Do not add in additional training. Use this week to let your body and mind recover.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

1:00 Cardio (Mod Effort)

8 Squat Jumps

8/8 DB Sumo Deadlift

8/8 DB Upright Row

8/8 DB Arnold Press

Extended Warm-up

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Build to a Max Height Box Jump*

*One-step into tall jump. Do not attempt anything too far out of your ‘zone’.

(Score is Height)

Workout

Metcon (AMRAP – Reps)

1. EMOM x 10 MINUTES

MIN 1 – 20 Alt. Single DB Power Snatch (50/35)|(35/20)

MIN 2 – :45 Max Step-Ups (24/20)

(Score is Lowest Reps)
-Rest 3:00 b/t Part 1 & 2-

Metcon (AMRAP – Reps)

2. AMRAP x 5 MINUTES

*Reps of Complex…

*1 Rep is…

1 DB Power Clean L

1 DB Power Clean R

1 DB Box Step-Over (24/20)**

**Hold DB Suitcase Style, Either Arm.

(Score is Reps)

KG DB: (22.5/15)|(15/10)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

ON A 30:00 RUNNING CLOCK…

0:00-10:00 – Build to a Heavy 3-Rep Deadlift

then…

10:00-20:00 Build to a Heavy 3-Rep Back Squat

then…

20:00-30:00 Build to a Heavy 3-Reps Push Press

(Score is Combined Heaviest Weights)
GOAL: HEAVY | RPE 6-7 — Not a 3RM for any of these lifts. Goal is a heavy but crisp lift for each. Must move onto next left on the defined time. Intentional reduction of volume this week. Do not add in additional training. Use this week to let your body and mind recover.