9/25/2020: NCMETCON BASELINE III

BASELINE WORKOUT "NCMETCON BASELINE III" (Test Flight! Jan 2021 Launch)

I. ON A 25:00 RUNNING CLOCK...

Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight)

-Rest as Needed b/t Efforts*-

II. AMRAP x 5 MINUTES

25 Double Unders

5 Ground to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)

*Rest at Least 5:00 b/t Efforts

**For both Ground to Overhead, Option for Power or Full / Snatch or Clean & Jerk

COOL DOWN FOR RECOVERY

1:00 Pigeon Pose (L) 2:00 Saddle Stretch (w/ Lean Back)

1:00 Pigeon Pose (R) (No Measure)

SCALING *Reps, Loading, Volume*… Baseline I -- For newer or more deconditioned athletes, we can prescribe a set number of sets and reps to work on over the 25 minutes rather than working up to a 1RM or a heavy 1-rep in this movement to allow for technique development. Depending on the athlete’s ability it also might be a good idea to have them take movements from the Hang Position to work more on technique. Baseline II -- We are looking for fast sets in this AMRAP! The weight should be light enough to cycle in sets of 3-5 reps unbroken, depending on the movement athletes choose (for the G2OH). We can lighten the weight to make sure athletes are adhering to these guidelines, or modify the time spent on the Double Unders (limiting to :20-:30 of practice).

*Movement Adjustments*... Baseline I -- We can modify the movement for the first test based on the athlete’s specific needs- if an athlete cannot go overhead, we can sub a heavy Power Clean or Squat Clean. If an athlete cannot pull off the ground, we can either work from blocks or we can sub a heavy Shoulder to Overhead (either Push Press or Push Jerk). Baseline II -- We can sub any monostructural movement for the Double Unders for :20-:30 hard effort, and similar to the heavy 1-rep, we can modify the movement based on athletes’ needs.