THIS WEEK AT THE GYM: NCX



Athletes are getting straight to work.


We have just tested our 3-Rep heavy Front Squat, Deadlift, Bench Press, and Push Jerk, and now let's get stronger in them!

For each lift (except the Push Jerk) we’ll be utilizing varying tempos and pauses. This is exceptional in building positional strength and awareness in the lift, and at the same time, much easier on the joints because the loading will be significantly reduced.


We’ll be utilizing many different tempo’s during the next 8 weeks, and even multiple tempos during the same day, so it's very important to understand how to read a tempo, let’s look at (32X1) as an example:


In ANY lift the first number is always the lowering portion of the lift (eccentric), the second number is the time in the 'bottom position', the third number is the way back up (concentric) and the fourth number is the 'rest at the top'.


So if this was a Bench Press, it would be a 3 second lowering to your chest, then you’d maintain bracing and hold at the chest for 2 seconds, X means exploding on the way back up, and the 1 means you’d rest for a second at the top.


This same pattern applies to every lift.


NCX’ers can also look forward to 2 benchmarks next week as well, but the WOW is 100% going to Sunday’s Magnificent 7:

7 ROUNDS FOR TIME
7 Back Squats (115/75)
7 Push Press
7 DB Thrusters (50/35)
7 Pull-Ups
7 Knees to Elbows
7 Hand Release Push-Ups
7 Box Jumps (30/24)
(Score is Time)

7’s all around!!


Word to the wise: respect the volume.


This is a longer duration grind workout, with elements of weightlifting and gymnastics. Loading should be light enough to go unbroken, but heavy enough to make it a challenge!


Last retested Feb 21st of 2021, athletes who hit this one last year should definitely be looking to improve their time - these movements are our bread and butter. Lucky number 7 let's get it!

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