Thursday 08/05/2021

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Strength
For today's 20:00 squat session, athletes should complete the 1x3 Wendler program for their "Heavy 3-Rep" with the increased loading on top of the 90% training max.

Following the squat session, complete the (2) AMRAPs.
I. ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Back Squat*

Strength
Back Squat
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)

WOD
"NCMETCON BASELINE II.II"
II. AMRAP x 3 MINUTES
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike

(Score is Reps)

Wednesday 08/04/2021

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Strength
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)

WOD
"NCCOMPETE WORKOUT 3"
FOR TIME:
25/20 Cal Row
25 Burpee to Plate**
25 DBL DB Snatch 50#/35#
25 Burpee to Plate
25/20 Cal Row

*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)