THIS WEEK AT THE GYM: NCX W/C 5/9



NCX’ers are moving right along with their Strength Cycle. This coming week we’ll be getting after week 6 of 9.

Last week the rep scheme dropped from 6 to 3’s, and the Tempo was at a 32X1, this week the tempo is a bit quicker at 22X1 - so athletes should definitely be looking to add a few more pounds to that barbell.

As always, listen to your body first and foremost, BUT adherence to the Tempo is more important than the weight.

We’ll also be putting some big focus on the kip mechanics and toes to bar this week - strengthening the lats and hip flexor muscles.

For the Workout of the Week don’t miss Tuesday’s grindy Benchmark, “Walk it Out”

FOR TIME*
25-20-15
Deadlifts (155/105)
50-40-30
Walking Lunges
*Complete 50m DBL KB Farmer Carry (53/35)* after each full set.
Ex: 25 Deads / 50 Walking Lunges / 50m KB Walk...and so on.
-Rest 1:00-
15-10-5
Deadlifts (225/155)
30-20-10
Walking Lunges
*Complete 50m DBL KB Farmer Carry after each full set.

Glutes, Hammies and Grip Central! As the reps decrease, so does our time between the barbell and carry. No matter how you slice it, everyone is going to get that mad forearm pump and develop an even stronger grip after today.

(Score is Total Time)

OUCH!

-

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