Wednesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – :45 GOAT Gymnastics (Pick 2)*

MIN 2 – :45 EZ Cardio

*Goal is to find a rep range that allows you perform intentional, unrushed reps within the :45 period. Perform (2) movements alternating between them every other round.

(No Measure)
GOAL: Practice, practice, practice! Keep working your weaknesses until they are your strengths.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 10 Up-Downs + Max Shoulder Taps

MIN 2 – 10 Barbell RDL + Max Good Mornings

MIN 3 – 10 V-Ups + Max Hollow Hold

MIN 4 – 10 Hang Muscle Cleans + Max Elbow Punches

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 15 Burpee Over Bar

MIN 2 – Max Hang Power Cleans (135/95)|(95/65)

MIN 3 – 1:00 Front Rack Hold*

MIN 4 – Rest

*Accumulate as much time as possible in the Front Rack.

(Score is Reps of Cleans)

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

Post-Workout Strength

Metcon (AMRAP – Reps)

3 SETS FOR REPS

Max Strict Knees to Elbow or Strict Toes to Bar

-Rest 1:30 b/t Sets-

(Score is Total Reps)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

5×7

‘No Touch’ Deadlift*

*Barbell pauses at mid-shin then athlete stands…no touch to the ground during the set. Hook grip is allowed but no ‘switch grip’ allowed today. Use this work to also train your grip. Use the same Mod-Heavy weight for all 5 sets.

(Score is Weight)
GOAL: HEAVY | RPE 6-7 — Perfect deads with moderate-heavy loading across all 7 sets. If you want, train these more like Clean Deadlifts…thinking about your positions as you work the bar up the body. Grip and midline should be working hard to control the weight.