THIS WEEK AT THE GYM: NCX
Alright alright alright NCX’ers, the hiatus from a structured strength program has finally come to a close!
March was a nice breath of fresh air from constantly hitting the grindstone, but we’re back to business as usual.
This coming week is TESTING week! Exhilarating for some, intimidating for others - testing our strength at the beginning of the cycle is imperative to establish a baseline.
Our NCX program is designed to improve your strength and conditioning - some programs don’t have this agenda, and that’s okay! But one of the best, but not only, ways to know if you’re improving your fitness is you must TEST & RETEST.
With all that said, get ready to to establish a 3-Rep Bench Press, Front Squat, Deadlift, and Push Jerk - be prepared to consistently work on these 4 lifts for the next 9 weeks.
For the Workout of the Week, don’t miss our new Benchmark coming this Wednesday named “The Drop Off”:
AMRAP x 10 MINUTES
200 Run
12 Ring Rows
10 DB Push Press (50/35)
8 Push-Ups
-1:00 Rest-
AMRAP x 8 MINUTES
100m Run
10 Ring Row
8 DB Push Press
6 Push-Ups
-1:00 Rest-
AMRAP x 6 MINUTES
50m Run
8 Ring Row
6 DB Push Press
4 Push-Ups
(Score is Total Rounds + Reps)
24 total minutes of relatively simple push/pull movements and some light cardio - this benchmark will be a true test of overall work capacity.
Enjoy this grind, find a pace that you can sustain, and don’t sleep on those ring-rows or they’ll end up being much more challenging than most will anticipate!
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