Friday 07/23/2021

Strength
Back Squat
1x5 @ 75%
1x3 @ 85%
1x1+ @ 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)

WOD
FOR TIME
60 Back Squats 185#/135#*

*Bar comes from rack. Everytime bar gets reracked, Run 200m. Option to take the bar from the floor and/or option for 155#/105#
**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7

Cool Down
FOR RECOVERY
5:00 Foam Roll Quads
(No Measure)

Thursday 07/22/2021

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)

WOD
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-
(Score is Time)

Wednesday 07/21/2021

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)

WOD
"NCCOMPETE Workout"
AMRAP x 18 MINUTES
36 Double Unders
6 Hang Power Clean 135#/95#**
9 Pull-Ups

**Increase weight every 3 rounds...
Rounds 1, 2, 3 - 135#/95#
Rounds 4, 5, 6 - 155#/105#
Rounds 7 & Beyond - 185#/135#

(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.

Tuesday 07/20/2021

Strength
Strict Press
1x5 @ 75%
1x3 @ 85%
1x1+ @ 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)

WOD
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

*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

FOR RECOVERY
1:30 Elbow to Instep w/ thoracic rotation (L)
1:30 Elbow to Instep w/ thoracic rotation (R)
3:00 Frog Stretch
(No Measure)