07/28/2021

NCCOMPETE WORKOUT

AMRAP x 10 MINUTES

15-12-9

Deadlift (315/205)|(205/145)

Box Jumps (30/24)

*This workout is part of our NCCOMPETE "mini-comp" for July. This is workout 2 of 3 that athletes can perform with a "competition mindset". Next week is the final workout! Check out @nc.fit on Instagram to compare your scores."

"OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Foam Roll Legs

ADJUSTING

*Reps, Loading, Volume*...

Strength -- Reps and Volume will be good for all athletes. For our new, deconditioned or perhaps not as consistent, control the Load a bit more here. Have them stay towards a more Moderate weight today.

Workout -- Reps and Volume will be good for all athletes. Have new and deconditioned athletes control the Load here. We want them to have something that challenges their grip a bit, but doesn’t completely blow them up for the future. Look for them to have something they can complete in 3-4 sets.

*Movement Adjustments*...

Deadlift -- Look to reduce range of motion first. If athletes are having a hard time with the traditional Deadlift we can do a Sumo Deadlift. If unable to hinge, have athletes perform a Back Squat or a Glute Bridge Up can also work.

Box Jumps -- Look to lower the height first. If we are unable to jump, we can look to perform Step-Ups. Be mindful of the Grip, but Russian Swings can also work for the same pop mechanic. Can also look to do Up-Down to a Target.