Public Whiteboard

Components

Deadlift

Metcon

Settings

Workout

Wednesday

Warm-up

4 Sets (10:00 CAP)
200m Run
10/10 KB RDL
7/7 KB Russian Swing
10 Step-Ups*
7 V-Ups

*Sets 3/4 switch to Box Jumps

Coaches Note - After completion of the Warm-Up, KBs can be put back and Barbells brought out

Strength

Deadlift (1x5 @ 85%)

Deadlift

1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

Workout

Metcon (AMRAP - Reps)

AMRAP x 10 MINUTES
15-12-9
Deadlift (315/205)|(205/145)
Box Jumps (30/24)

(Score is Reps)

KG BB: (143/93)|(100/70)

*This workout is part of our NCCOMPETE "mini-comp" for July. This is workout 2 of 3 that athletes can perform with a "competition mindset". Next week is the final workout! Check out @nc.fit on Instagram to compare your scores.

Optional Cool Down

FOR RECOVERY
5:00 Foam Roll Legs

(No Measure)

Whiteboard:

Wednesday, July 28, 2021

Male Clients