Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (No Measure)
FOR QUALITY
Run at EZ Pace for 20:00*
*Run continuously the entire time. Focus on controlled nasal breathing.
(No Measure)
GOAL: QUALITY | RPE 4-5 — Breathe, move, and develop your low-grade ‘I can always sustain this’ gear. Training your nasal breathing in sub-max efforts is essential for calling it on it down the road in more intense efforts. Build your base.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – :45 Cal Row
MIN 2 – :45 Double-Push-up Inch Worm
MIN 3 – 12 Squat Jumps*
MIN 4 – 6 V-ups + 6 Hollow Rocks
MIN 5 – 12 Step-ups*
*In the second round, switch Squat Jumps for Tuck Jumps and switch Step-ups for Box Jumps.
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 5 MINUTES
15/12 Cal Row
15 DB Floor Press (50/35)|(35/20)
15 Box Jumps (24/20)
-Rest 1:00 b/t Sets-
*Pick up where you left off each Set.
(Score is Total Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Finisher
Metcon (Time)
FOR TIME
2-4-6-8-10-8-6-4-2
V-Ups or Tuck-Ups
Hollow Rocks
(Score is Time)
C. STRENGTH / GYMNASTICS
Snatch (1-1-1*)
3 SETS
*Quick singles. No more than :10 between each rep. Use the same weight within each set. Athlete choice for Power or Squat. Follow the loading plan below.
SET 1 – Mod-Heavy
SET 2 – Mod-Heavy+
SET 3 – Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
GOAL: HEAVY | RPE 6-7 into… 8-9 — Think of these three sets like this…1.) I def got this aka these are my safety lifts; 2.) these are challenging but I’ve hit these before…90% sure I’m good; and finally, 3.) these are heavy and a bit of a gamble but within the realm of reality.
