1/06/21

BASELINE WORKOUT - Last Completed on 9.25.20

"NCMETCON BASELINE III"

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 RX (135/95) CFC1 (95/65) CFC2 (75/55) M (45/35)

(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

SCALING

*Reps, Loading, Volume*…

Strength -- 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.

Workout -- We are looking for fast sets in this AMRAP! The weight should be something they “could” cycle in sets of 3-5

reps unbroken, depending on the movement athletes choose (for the G2OH). Adjust the loading to get you what you need.

Going faster with a slightly lighter weight will make this workout more challenging than staring at the bar not being able to

move it!

*Movement Adjustments*...

Strength -- Lots of room to work with your athletes on what’s best for them today. My default would be the Clean and Jerk

for most and navigating whether that means from the hang / from the ground / power or squat / push press or jerk. The

most simple way to approach would be the hang clean into a push press while you could also have your most advanced

athletes lifting some really heavy squat clean...great day to be a coach!

Workout -- This can be a tremendous workout with either a heavy DL, moderate-heavy Power Clean, moderate-light G2OH.

If you have athletes that want to go heavier or can’t go OH due to injury, check out the DL or PC options...be mindful that

the loading might need to go UP.