07/21/2021

NCCOMPETE WORKOUT*

AMRAP x 18 MINUTES

36 Double Unders

6 Hang Power Clean (135/95)|(95/65)**

9 Pull-Ups

**Increase weight every 3 rounds...

Rounds 1, 2, 3 - (135/95)|(95/65)

Rounds 4, 5, 6 - (155/105)|(115/75)

Rounds 7 & Beyond - (185/135)|(135/95)

*This workout is part of our NCCOMPETE "mini-comp" for July. There will be (1) workout each week for the next (3) weeks that athletes can perform with a "competition mindset". Check out @nc.fit on Instagram to compare your scores.

ADJUSTING

*Reps, Loading, Volume*...

Strength -- Good opportunity to build exposure to our new and deconditioned athletes. Looking to keep the weight Light and 3-5 reps would be good today. We also want to prime for our workout as well.

Workout -- Fair amount of sneaky volume today for athletes. For new and deconditioned athletes look for them to drop our reps down to 20 Single Unders, 4 Hang Power Cleans and 5 Pull variation. Have your new and deconditioned athletes go smooth and slow, build their pace as the workout progresses. Reminder for today, when athletes hit our minimum target they would have completed 252 Double Unders, 42 Hang Power Cleans, and 63 Pull-Ups. This is our non adjusted rep total for 7 rounds. This is also not including all the prep work we have done to get to that point.

*Movement Adjustments*...

Hang Power Clean -- DB Hang Power Cleans work for those unable to hold Barbell. Can also look to do Hang Power Snatch as well. Athletes who can’t go Overhead or to their Shoulders should look to do Russian Swings or Deadlifts.

Double Unders -- Double the Number for Single Unders or perform Penguin Taps or Plate Hops for 36 total reps. Bike can be substituted for those unable to jump. Keep that to :30 seconds.

Pull-Ups -- Ring Rows, PVC Pipe Pull-Downs, Jumping Pull-Ups are all good options for today.