08/11/2021

25/20 Cal Row

25 Burpee to Plate**

25 DBL DB Snatch (50/35)|(35/20)

25 Burpee to Plate

25/20 Cal Row

*This workout is part of our NCCOMPETE "mini-comp" for July. This is the FINAL

workout, 3 of 3, that athletes can perform with a "competition mindset". Check

out @nc.fit on Instagram to compare your scores.

**Burpee to Plate should be performed to a standard 45/25 rubber bumper plate

(not a comp plate).

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Banded Hamstring Stretch (R)

2:00 Banded Hamstring Stretch (L)

2:00 Foam Roll Hamstring

(No Measure

ADJUSTING

*Reps, Loading, Volume*…

Strength -- Be mindful of the Loading for the new and deconditioned athletes. We want them to continue to build their

exposure to this movement without the risk of overloading. Look to do a 5x3 at a Moderate loading. Shooting for a Set

every 2:00 minutes once they build to the weight.

Workout -- Reps, loading and volume are good for all regular athletes. For the deconditioned or new athletes we are going

to want to adjust our rep range a bit to make sure we match the intensity level we are looking to achieve. Keep the row to

no more than 1:15. I would suggest 20/15 Cals or that 1:15 range. For the Burpee to Plate 15-20 depending on the athlete.

Look to do the same for the DBL DB Snatch, 15-20. It should be completed in no more than 2 sets. Lean towards the side

of speed in regards to this workout.

*Movement Adjustments*...

Deadlift -- Look to reduce range of motion first by adding a Plates or Low Box. Athletes unable to hang onto Bar can look

to perform Back Rack Lunges for 4 total Reps. Can also look to Sub a Weighted Good Morning or Glute Bridge-Up.

Row -- 20/15 Cal Bike will also work for today for athletes unable to Row. We are looking for 1:15 minute here for our

monostructural piece.

Burpee to Plate -- Look to shorten the Plate down first, if that still is a no go can remove plate. Can also look to do

Up-Down to Plate.

DBL DB Snatch -- DBL DB Clean can work for athletes unable to go Overhead. DBL DB Swing to eye level is also a good

alternative.