Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES*
MIN 1 – :45 Pistols Squats
MIN 2 – :45 Wall Walks
MIN 3 – :45 Double DB Ground 2 Overhead (50/35)
*Goal of this session is a high quality effort at a moderate pace. All of your reps should look clean and crisp…work for the entire :45. As you start to feel fatigue, resist the urge to let the mechanics waiver. Take an additional breath, step intentionally into the next rep and see if you can slow your breathing and recover. The Wall Walk is meant to simulate the fatigue of HS walk…stick with the Wall Walk today!
(Score is Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
20 Jumping Jacks
10 Up-Downs
10 Alt. High Skips
Into…
EMOM x 8 MINUTES
MIN 1 – KB Deadlift
MIN 2 – :25 Banded Lat Pull-down / :25 Scap Pull-up
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Finisher
1-Mile Run (Time)
Max Effort 1-Mile Run
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
Week 4 of Simple Oly Cycle — focus on intentional set-up, heavier loads, and and overloaded pulling
Clean and Jerk (3×5 (Pausing))
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 (3×2)
3×2
Clean & Jerk @ 75-80% 1RM
(Score is Weight)
Clean and Jerk (5×1)
5 SETS*
1 Clean & Jerk @80-90% 1RM
*In each rep, we want a new and intentional setup
(Score is Weight)
Clean Pull (3×3)
3×3
Clean Pull @ 110% of 1RM Clean
(Score is Weight)
