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3 Day Sample NC45 3 DAY SAMPLE #BUILDBETTER NCFIT COLLECTIVE E. collective@nc.fit 2020 W. www.ncfitcollective.fit NC45 SAMPLE DAY 1 SAMPLE DAY 2 SAMPLE DAY 3 STRENGTH STRENGTH STRENGTH 5-5-5-5 5-5-5-5 EMOM X 6 MINUTES Tempo Strict Press (1111) Tempo Deadlift (1111) MIN 1 - 10-15 SA DB Incline Bench Press (R) MIN 2 - 10-15 SA DB Incline Bench Press (L) (Score is Weight) (Score is Weight) (Score is Weight) NCFIT CLASSIC WORKOUT WORKOUT NCFIT BENCHMARK WORKOUT FOR TIME "BLACK WIDOW" 25 Push Press (95/65)|(65/45) FOR TIME "NCFIT S&C BASELINE I" 40-30-20-10 Immediately into... Up-Down I. AMRAP X 6 MINUTES 80-60-40-20 Max Cal Bike 7 ROUNDS Double Unders 6/4 Cal Bike 3-3-3-3 (Score is Cals) 12 Slam Balls (30/20)|(20/10) Deadlift (185/135)|(135/95) -Rest as Needed- Immediately into... -10:00 Hard Cap- II. AMRAP x 6 MINUTES 25 Push Press (Score is Time) 5 Strict Pull-ups 10 Push-ups (Score is Time) (Score is Rounds + Reps) EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NC45 NC45 SAMPLE DAY 1 SESSION PLAN STRENGTH HIGHLIGHTS 5-5-5-5 Tempo Strict Press (1111) Athlete Goal – Work up to a heavy set of 5 of strict press while still adhering to the tempos at the end ranges of the movement, this will still challenge the (Score is Weight) athletes and prepare them for their 5RM next week! In the workout the goal is WORKOUT to keep the Push Press to 2 sets on both ends of the workout and really push FOR TIME the pace on the Cal Bike! 25 Push Press (95/65)|(65/45) Immediately into... Coach Focus – Today we want to focus on the bar path in the Strict Press (straight line!). Athletes will be working up to their heavier weights so keeping 7 ROUNDS 6/4 Cal Bike the barbell close today is going to help them move those loads effectively and 12 Slam Balls (30/20)|(20/10) safely. Immediately into... Total Time – 12:00 minutes for Strength and 12:00 for the Metcon totalling 25 Push Press 24:00. (Score is Time) INTRO Today’s Strength session will be our last week of tempos for the Strict Press...next week we will be testing a 5RM with improved power and movement from all these weeks of work! Athletes should aim to go heavier from last week but not at the expense of movement mechanics going out the window. These should be sound reps all the way through and we should not see athletes attempting a standing bench press also known as “all or nothing reps.” Remind everyone that they will be going for a 5RM next week so they want to prime the pump by going heavier but moving well! The workout is going to start and end with a big bang! 25 Push Press at a light weight comprises the bookends of the workout today. The weight on the bar should be something that COULD be done unbroken, but they will want to break these up into 2-3 quick sets even when fresh. This will allow them to move through the 7 middle rounds with a little more wind in their sails, and trust us they are going to need it! The Cal Bike and Slam Balls should be quick but as the volume of rounds begins to add up, encourage your athletes to EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NC45 NC45 SAMPLE DAY 1 challenge themselves and keep Slam Balls unbroken and to recover on the short bike. Your fastest athletes will finish this sub 9:00 with most finishing around the 10:00 mark! STIMULUS Strength -- Heaviest week for our tempo cycle yet. As always adhere to the “fast” tempo and really focus on the :01 holds at the end ranges of motion. This is meant to get heavy, but not a max out. Workout -- Light barbell movement on either end of the workout with moderate volume high intensity Bike Cals and Slam Balls sandwiched in the middle. Athletes should look to keep the middle round to no more than 1:15 per round. TIMELINE 0-3 Brief (3 min) 3-9 Warm-up (6 min) 9-15 Teaching (6 min) 15-27 Strength (12 min) 27-30 Transition (3 min) 30-42 Workout (12 min) 42-45 Clean Up (3 min) WARM-UP AMRAP x 5 MINUTES 5 Slam Ball Deadlifts 6 Alt. Slam Ball Around the Worlds* 5 Slam Ball Strict Press 20 Mountain Climbers *Slam Ball will be held in front of face, rotated around the head clockwise and then rotated back counter clockwise. Each rotation is considered a rep. EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NC45 NC45 SAMPLE DAY 1 TEACHING STRICT PRESS -- Today’s teaching will take class through a quick tempo prep to get them ready for strength. We will then transition into some Push Press drills so you can transition to the workout a little quicker. FOCUS – Remind athletes to keep abs engaged during Strict Press and keeping the dip short and powerful on the Push Press. SET 1 x 5 REPS Tempo Strict Press (2222) -- Cue everyone to keep their rib cages down as much as possible to ensure they aren’t overextending, this will set them up for the next set. SET 2 x 5 REPS Tempo Strict Press (1111) -- Get familiar with the tempo for today and make sure everyone understands keeping tension at the :01 bottom pause. Pause Push Press Drill x 5 Reps - Call “Dip” - Have athletes pause here for :01-:02 to allow you to coach and adjust - “Go” signals them to explode up and punch the bar overhead - Hold this OH position for :01 before returning to shoulders - These are all on your call - Cue the glute and quad squeeze to help the bar overhead SET 3 x 5 REPS Push Press -- Taking the pause out make sure everyone is adhering to the vertical torso, keeping feet flat when dipping, and finishing their lockout. SCALING REPS, LOADING, VOLUME… Strength -- Ensure loading for athletes keeps all within the tempo. We should be seeing 5RM’s or “all or nothing” reps. Reps should be challenging but look clean and crisp. Workout -- New or deconditioned athletes should be using a lighter barbell and completing 15 reps. They can also shave Slam Ball reps down to 8-10 if struggling in the middle rounds. Another avenue is to have them complete 5 Rounds in the middle of the workout instead of 7. EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NC45 NC45 SAMPLE DAY 1 MOVEMENT ADJUSTMENTS... Strict Press/ Push Press -- Athletes can attempt pressing with DB’s if they are experiencing discomfort/pain with the barbell. If that still isn’t allowing them to press vertically without pain then they should complete DB Bench Press for both the strength and metcon. Bike -- If not enough bikes are available athletes can complete 6/4 Cal Ski, Row or a 100m Run. Slam Ball -- Athletes can complete Slam Ball Deadlifts or Front Squats if the movement is causing issues. EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NC45 NC45 SAMPLE DAY 2 SESSION PLAN STRENGTH HIGHLIGHTS 5-5-5-5 Tempo Deadlift (1111) Athlete Goal – If this is a workout athletes have tested before they should try to beat their previous scores, if this is a new one, they should look to push the (Score is Weight) pace and try to keep their Double Unders to as few of sets as possible. NCFIT CLASSIC WORKOUT "BLACK WIDOW" Coach Focus – Spend time prepping with the Double Unders for this FOR TIME workout...the better prepared athletes are for this movement the faster they’ll 40-30-20-10 Up-Down fly through the workout. 80-60-40-20 Double Unders 3-3-3-3 Total Time – 15:00 minutes to Deadlift and a speedy 10:00 hard cap for Black Deadlift (185/135)|(135/95) Widow for a total of 25:00 working time. -10:00 Hard Cap- (Score is Time) INTRO Time to pick up some heavy weight with our Deadlifts today folks! Our tempo is going to look the same all week so athletes should be prepared for heavy and controlled strength leading into next week’s 5RM’s. We give a decent amount of time, 15:00 minutes, for athletes to build up to what should be their heaviest set of 5 through this cycle. There will still be some challenge with the :01 pause at the bottom, but the remainder of the lift will almost feel like normal speed. Just like in yesterday’s Strict Press, preach quality movement as they build and scale back the loading if that quality disappears. Based off of last week, athletes should be looking to start somewhere around their second or third weight and try to build from there. We have seen Black Widow before, and we are excited that she is back! The Up-Downs seem like a lot, but they can and should be completed quickly for most athletes. What will really slow people down is going to be the Double Unders...the more proficient athletes can be going in the workout, even if it’s with a scaling option, the less time they will spend tripping up and potentially getting frustrated. We review some pre-workout prep that will help athletes really hone in on how to best tackle today’s large sets of Double Unders.
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