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Bench Press

Deadlift

Metcon

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Workout

N.C. Athletics #005

Warm-up

Crossover Symmetry Activation

-Then-

2 Rounds:
1:30 Machine
15 Banded Lateral Side Step (Each Way)
15 Banded Air Squat
15 Upright Rows/Arm
:30 Bar Hang

Weightlifting

Bench Press (4 x 5)

Bench Press for load:
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 5 reps @ 70%

Deadlift (4 x 5)

Deadlift for load:
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 5 reps @ 75%

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 5:
5 DB Power Clean
5 Burpees over DB

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, June 10, 2020

Leaderboard

Men's Bench Press
Robert Aldridge	04/09/2018	1 x 5 @ 285 lbs
Kale Katt	04/06/2022	1 x 5 @ 225 lbs
Garett Hood	04/09/2018	1 x 5 @ 215 lbs

Women's Bench Press
Kayla Garst	09/21/2021	1 x 5 @ 150 lbs
Laura Krier	09/04/2019	1 x 5 @ 135 lbs
Amber Lambertz	04/06/2022	1 x 5 @ 120 lbs

Male Clients

Female Clients