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.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 Rounds

10 Alt Groiners

10 Bootstrappers

Then …

“Bring Sally Up”*

*Play song: “Flowers” by Moby

Any time the song says “Bring Sally Down,” athletes meet at the bottom of a Squat

Any time the song says “Bring Sally Up,” athletes stand up

Strength

Back Squat (1×4 / 1×4 / 1×4+)

BACK SQUAT

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout

“CALIFORNIA LOVE” (Time)

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back & Shoulders

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Week 3 of Simple Oly Cycle — focus on crisp mechanics and every rep looking the same followed by overloaded pulling

Clean and Jerk (3×5)

3×5*

Pausing Clean & Pausing Jerk @ Moderate-Light to Moderate

*Pause :01 at mid-thigh on clean then execute full clean. Pause :01 at dip on jerk then execute jerk. Less time under tension, more speed.

(Score is Weight)

Clean and Jerk (5×3)

5×3

Clean & Jerk @ 70-75% 1RM

(Score is Weight)

Clean and Jerk (5 x 1-1-1)

5 SETS*

1-1-1

Clean & Jerk @80% 1RM

*In each rep, we want a new and intentional setup with little to rest between reps.

(Score is Weight)

Metcon (Weight)

5×3

1 Clean DL (to above knee) + 1 Clean Pull @ 100% of 1RM Clean

(Score is Weight)