THIS WEEK AT THE GYM: NCX W/C 10/4

GET READY!! We are cruising right into a big week.


For the strength you will be getting after week #4 of 8 for the bench press, back squat, and push jerk.

In the Back Squat and Bench Press this coming week you’ll be hitting 4 sets of 7 reps, with a 21X1 tempo (two seconds down, 1 second pause at the bottom, explode up, rest at the top for 1 second).

The intention here is that you should be getting a little bit heavier than Week #1 where the tempo was 32X1.

For the workouts, you can look forward to seeing the assault bike a few more times than you’d like, I’m sure - everyone loves to hate the assault bike but it's such an effective tool.

Coach Alex's WOW? 'It has got to be Purple Cobra, an NCFIT Benchmark':

FOR TIME 50-40-30-20-10 Double Unders Sit-ups Russian KBS (53/35)|(35/26) -15:00 Hard Cap-

'We saw this workout last in June of 2021, so if you have recorded your score from the last time we tested, you have the opportunity to compare and see how you have progressed... Maybe you’ve been working on your double unders, and can fly through them now? Or maybe you have focused on getting stronger, and the KBS feel way easier this time around? This is the beauty of retesting workouts, there is always something to learn'.

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