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Wednesday

25
Aug

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)