THIS WEEK AT THE GYM: NCX W/C 1/24
A solid week of programming up ahead, no doubt!
Marching into our 4th week of our strength cycle, athletes will be tackling a new wave loading of 8-6-4-8-6-4 in the Push Press, Power Clean, Back Squat and Deadlift.
A total of 6 working sets, with the intention of the second wave of 8-6-4 being heavier than the first wave.
For the workouts, we’re still sitting in that sweet spot of 13-18 minute high intensity domain - not too short, and not too long. I love starting off a Monday with a bang, it sets the tone for the week, and it’s definitely our WOW:
EVERY 2:00 x 4 SETS
20 Up-Downs Over Bar
Max Front Squats w/ Time Remaining...
-Rest 2:00 b/t Sets-
SET 1 - (95/65)|(65/45)
SET 2- (135/95)|(95/65)
SET 3 - (155/105)|(115/75) SET 4 - (Athlete Choice, Heavy)
(Score is Total Reps)
A classic couplet of gymnastics and weightlifting that’ll put the legs and the lungs to the test. Fun caveat of this workout is the weight on the front squat increases each set.
Gotta stay level headed in this one, or else we’ll be buried by set 1 alone!
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