Public Whiteboard

Components

Deadlift

Metcon

Settings

Workout

Wednesday

Warm-up

AMRAP x 8 MINUTES
10/8 CAL Row
7/7 SA DB Sumo Deadlift
7/7 SA DB Swing
7/7 SA DB Arnold Press
10 Alt. V-Ups

Coaches Note -- After completion of the Warm-Up, DB can go away and athletes can grab a Barbell.

Strength

Deadlift (1x3 @ 90%)

Deadlift

1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%

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

Week 6 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
25/20 Cal Row
25 Burpee to Plate**
25 DBL DB Snatch (50/35)|(35/20)
25 Burpee to Plate
25/20 Cal Row

(Score is Time)

KG DB: (22.5/15)|(15/10)

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

**Burpee to Plate should be performed to a standard 45/25 rubber bumper plate (not a comp plate).

Optional Cool Down

FOR RECOVERY
2:00 Banded Hamstring Stretch (R)
2:00 Banded Hamstring Stretch (L)
2:00 Foam Roll Hamstring

(No Measure)

Whiteboard:

Wednesday, August 04, 2021

Male Clients