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

We’ve got a week packed full of excitement! Lots of strength, 2 named Benchmark workouts… oh boy - Buckle up.

For the strength you will be getting after week #5 of 8 for your strength progression in the Back Squat, Bench Press and Push Jerk.

You’ll be tackling 4 sets of 5 reps at a 21X1 tempo, and should look to go a bit heavier than you did in week #2 of the same sets/reps when the tempo was 32X1. Less time under tension means you’ll be able to add more weight!

For the workouts Coach Alex is highlighting Wednesday’s workout “Trident” which is an NCFIT Benchmark, last tested on June 12, 2021 (check the app for your previous score!).

"TRIDENT"

AMRAP x 4 MINUTES

Max Wall Balls (20/14)|(14/10)

-Rest 1:00-

AMRAP x 4 MINUTES Max Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES

Max Wall Balls (20/14)|(14/10)

(Score is Reps)

Coach Alex's word...

'Two movements with a short time domain, and a short rest period. You + a wall ball, you + a rower, and then you + a wall ball again. Enjoy the monotony, embrace the suck. I love a good physical and mental test and this is that perfect harmony'.

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