THIS WEEK AT THE GYM: METCON W/C 10/11

OHHHH YEAH BABY! Metcon this week is rocking and rolling for a couple reasons.

Reason #1 is this is the second week of prep for “Chad” coming on Veteran’s Day, November 11th. Get that “optional finisher” in twice a week so that you’re well prepared.

Reason #2 is that we are going to have some dedicated strength and skill work in the toes to bar, which we tested this week for max reps. This one movement has so many benefits that carries over into everything else - grip and forearm strength, lat strength/control and awareness, core strength, hip flexor strength, hamstring lengthening, etc.

This will help improve deadlifting, rowing, running just to name a few.

Reason #3 is Mondays workout which Coach Alex has names his WOW - a crowd favorite, CALI BEAR.

NCFIT BENCHMARK WORKOUT

"THE CALI BEAR"

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

'So simple. You and a barbell, one heavy clean and jerk every 30 seconds. Don’t step away from the barbell, don’t waste any time, because there isn’t any time to waste. Last tested on February 3rd, almost 7 months has passed - so much may have changed! Can you go a bit heavier this time? Did you make all 40 lifts or did you miss a few? Did you have to take some weight off the bar midway through? Did those extra Oly sessions with Sergio pay off? There’s definitely room to improve for every athlete that’s done this before, and for the newbies - just have fun getting your reps and dialling in the technique'.

YOU HEARD THE MAN... Let's GO GO GO!

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