Monday, July 19th
STRENGTH
Deadlift
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
Week 4 of 9
(Score is Weight)
WORKOUT
EMOM x 10 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)|(175/115)
(No Measure)
https://vimeo.com/574578805/619ecd98b9
Tuesday, July 20th
STRENGTH
Strict Press
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
Week 4 of 9
(Score is Weight)
WORKOUT
FOR TIME
21-15-9
Handstand Push-Up
Unbroken DB Front Squats
(Athlete Choice)*
-Rest 1:00-
12-9-6
Unbroken DB Front Squats*
Handstand Push-Up
(Score is Total Time)
*Each time you break in the FS, perform 3 Hand Release Push-Ups. If perform unbroken, no Push-Ups performed.
HSPU Option 1: Pike Push-Up
HSPU Option 2: Strict DB Press
https://vimeo.com/574579244/d5744abda5
Wednesday, July 21st
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Power Clean*
*Fast and perfect mechanics, not meant to be heaviest 3-Rep
(Score is Weight)
NCCOMPETE WORKOUT*
AMRAP x 18 MINUTES
36 Double Unders
6 Hang Power Clean (135/95)|(95/65)**
9 Pull-Ups
**Increase weight every 3 rounds…
Rounds 1, 2, 3 – (135/95)|(95/65)
Rounds 4, 5, 6 – (155/105)|(115/75)
Rounds 7 & Beyond – (185/135)|(135/95)
(Score is Rounds + Reps)
*This workout is part of our NCCOMPETE “mini-comp” for July. There will be (1) workout each week for the next (3) weeks that athletes can perform with a “competition mindset”. Check out @nc.fit on Instagram to compare your scores.
https://vimeo.com/574579807/4d5be5b9ff
Thursday, July 22nd
SKILL
3 SETS*
5 Split Jerks**
-Rest as Needed b/t Sets-
*Keep weight light for all 3 sets
**Each rep, hold a :02 pause in the “split position” before correcting feet. Work on pressing body fast under the bar to solid lockout.
(Score is Weight)
WORKOUT
3-4 SETS FOR QUALITY
15 Narrow Grip Push-Ups
100m DB or KB Farmer Carry (AHAP)
30 Sit-Ups*
750/600m Row
-Rest 1:30 b/t Sets-
*GHD Sit-Ups Optional
(Score is Time)
OPTIONAL FINISHER
2-3 SETS
:30 Banded Plank Hold*
30 Banded Straight Arm Pull-Down
*Band held under hands, across the back.
-Rest as Needed b/t Sets-
(No Measure)
https://vimeo.com/574580351/56e26d6d60
Friday, July 23rd
STRENGTH
Back Squat
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
Week 4 of 9
(Score is Weight)
WORKOUT
FOR TIME
60 Back Squats (185/135)|(135/95)*
*Bar comes from rack. Everytime bar gets reracked, Run 200m.
Option to take the bar from the floor and/or option for (155/105)|(115/75).
**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7
(Score is Time)
https://vimeo.com/574580819/9470b292a9
Saturday, July 24th
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 25 MINUTES
25 Russian Swings (Athlete Choice)
50 Walking Lunges
25 Box Jump Overs (20)
*Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.
**After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed.
(Score is Rounds + Reps)
