THIS WEEK AT THE GYM: METCON W/C 1/24

The Open is coming, the Open is coming!


...And when it does, we’ll be readier than ever!






The reason why is we’re keeping our focus on heavy gymnastic work (both strict and kip) overhead barbell work, and developing that high power engine.


For our strength, athletes will be getting after week #4 of our Overhead Squat cycle, hitting 3 working sets of 6, working at a Moderately-Heavy weight.


Again, more of our focus being put on technique and overall stability, rather than total weight. Really great lineup of workouts coming, but the WOW is is absolutely Wednesday's NCFIT Benchmark, “Push-Pull”

FOR TIME* 3-6-9-12-9-6-3 Push Jerk (155/105)
*15 Cal Row After Every Set

If you haven’t realized by now, I lovvvvvve couplets for so many reasons. This one in particular because of the ascending rep scheme for the barbell and static calorie row. You can almost look at this workout as two separate parts: the first half of 3-6-9 reps as an initial "buy-in” before you try to turn on the jets to power through the back half. Definitely have to begin with the end in mind on this one!


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