12.21.20  12.27.20

NCMETCON

SESSION PLAN

#BUILDBETTER

E. collective@nc.fit NCFIT COLLECTIVE // 2020 W. www.ncfitcollective.fit NCMETCON 12.21.20  12.27.20

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP 2:00 * 2:00 Bike EVERY 3:00 FOR 3 SETS 1 ROUND 3 ROUNDS ON A 10:00 RUNNING CLOCK (w/ a ON A 5:00 RUNNING CLOCK 200m Run 100m Run 10 Alt Groiners light-moderate KB) 200m Run Into… Into… 10 Up-Down + Box Step-Up (24/20) 5 DB Power Cleans 10 Bootstrappers 2 SETS 10 good mornings 50 Single Unders or 30 Double 5 DB 10 Bird Dogs :30 Bootstrappers 20 Alt. Behind the Neck Elbow 2 ROUNDS 2 ROUNDS Unders 5 Kipping Swings 10 Deadbugs :30 Groiners Punches 10 Groiners 10 PVC Pass Through (Rest Remaining) 5 Hanging Knee Raises 2 SETS 10 Back Rack Jumps 5/5 Wall Ball Around the Worlds** 8 Jumping Squats 5 Wall Balls Into… :30 Mountain Climbers 10 Hang Muscle Cleans 10 Wall Ball Push Press 6 Up-Downs -1:00 Flow Stretching b/t Sets- 5 DB Thrusters :30 Push-Ups to Pike 10 Strict Press ON A 7:00 CLOCK… 2 SETS 10 Hang Power Cleans Into… Into… Then… Move into Skill Session BENCHMARK WORKOUT 2:00 Bike :30 Hollow Body 10 Push Press "12 DAYS OF NCFIT" 30 Alt Reverse Lunges w/ Torso :30 Air Squats 200m Run 2 ROUNDS 1 ROUND* ON A 10:00 RUNNING CLOCK... FOR TIME* Twist* 2 SETS 10 Cossack Squats 5 Snatch Practice Any Bar Movement -- Day 1 - 100m Run 20 Banded Monster Walks** :30 Pike Hold STRENGTH 10 Med Ball G2O 5 Snatch Grip Press Pull-Up / TTB / Bar Muscle-Up* Day 2 - Power Clean 10 Plank Rotations :30 Russian KB Swings ON A 15:00 RUNNING CLOCK... 10 Wall Ball Front Squats 5 Burpees (185/125)|(135/95) Bike in the Remaining Time 2 SETS Build to a Moderate-Heavy 3-Rep WORKOUT Day 3 - Burpees to a Plate :30 KB Upright Rows Clean & Jerk* *Start 1:00 EZ, :30 Moderate, :30 STRENGTH FOR TIME Day 4 - DB Push Press * and twist towards front leg :30 Slow Goblet Squats Hard ON A 15:00 RUNNING CLOCK… 10-20-30-40-50 (50/35)|(35/20) **10 steps to the Right, 10 steps to *Power or Squat, athlete choice! **Ball Starts at chin and with the 4x3 Box Jump Overs (24/20) Day 5 - Toes to Bar the Left EXTENDED WARM-UP arms rotate the ball around the Hang Power Snatch* Sit-Ups Day 6 - Hand Release Push-ups EMOM x 10 MINUTES (Score is Weight) head clockwise for 5 reps, then Day 7 - Plate Ground to OH WORKOUT Min 1 - :40 HS Walk or HS Hold counter clockwise for 5 reps *Moderate-Heavy for all Sets (Score is Time) (45/35)|(35/25) 3 SETS FOR QUALITY Play / Practice WORKOUT Day 8 - Wall Balls (20/14)|(14/10) 30/25 Cal Bike Min 2 - :40 Hollow Rock or Hollow ON A 18:00 RUNNING CLOCK... WORKOUT (Score is Weight) FINISHER Day 9 - 20 Back Rack Lunges Hang 800m Run 5 SETS FOR MAX REPS EVERY 1:30 x 5 SETS (185/125)|(135/95) (95/65)|(65/45) 20 Clean & Jerks (115/75)|(75/55) 1:00 - Cal Row WORKOUT 150m Shuttle Run* Day 10 - Walking Lunges 1:00 Wall Sit (No Measure) 400m Run 1:00 - DB Up-Downs AMRAP x 15 MINUTES Day 11 - DB Thruster 1:00 Quad Crawl 20 Clean & Jerks (135/95)|(95/65) (35/20)|(20/15) 12/10 Cal Bike *Perform (3) 50m Shuttle Run Day 12 - Bar Muscle-Ups 1:00 Weighted Russian Twists BENCHMARK WORKOUT 200m Run 1:00 - Wall Balls (20/14)|(14/10) 9 Burpees Over the Bar increments. Rest in time remaining (Athlete Choice) “ ROCK” Max Clean & Jerks 3 Hang Power Snatch of each Set. *Workout flows just like the 4 ROUNDS FOR TIME (155/105)|(115/75) in Time -Rest 1:00 b/t Sets- (135/95)|(95/65)* Holiday song...each day represents -Rest as needed b/t Sets- 12 Handstand Push-Ups Remaining*... (No Measure) the number of reps. Start at Day 1 18 Pull-Ups (Score is Reps) *Power Snatch reps increase by 3 (1 rep), then do Day 2 (2 reps) + (No Measure) 24 KB Goblet Squats *Option for (185/135)|(135/95) for every round. 3, 6, 9, etc… Day 1 (1 rep) , Day 3 (3reps) + Day (53/35)|(35/26) final set COOLDOWN 2 (2 reps) + Day 1 (1 rep)...and so FOR RECOVERY (Score is Rounds + Reps) on. (Score is Time) (Score is Reps) 5:00 Foam Roll Legs & Chill! (Score is Time) PARTNER WORKOUT (No Measure) OPTION IN TEAMS OF 2... ON A 22:00 RUNNING CLOCK... 800m Run 40 Clean & Jerks (115/75)|(75/55) 400m Run 40 Clean & Jerks (135/95)|(95/65) 200m Run Max Clean & Jerks (155/105)|(115/75) in Time Remaining*...

*Option for (185/135)|(135/95) for final set

*Partners will run together, split the Clean and Jerks as needed.

(Score is Reps)

© 2020 NCFIT, INC. NCMETCON

MON. DEC 21, 2020 SESSION PLAN

WARM-UP HIGHLIGHTS 2:00 Row*

Into… *Athlete Goal* – Athletes should aim for a hard repeatable effort each round

2 ROUNDS because they have the rest at the last round. 10 Groiners 5/5 Wall Ball Around the Worlds** 10 Wall Ball Push Press *Coach Focus* – Simple movements today so we need to be diligent with Into…

2 ROUNDS teaching before and during the workout. Focus on prepping the with the 10 Cossack Squats 10 Med Ball G2O high volume Squatting and getting athletes a prep round before the workout. 10 Wall Ball Front Squats

*Start 1:00 EZ, :30 Moderate, :30 Hard **Ball Starts at chin and with the arms rotate the ball around the *Total Time* – 10:00 Prep // 20:00 Workout // 30:00 Total Working Time. head clockwise for 5 reps, then counter clockwise for 5 reps

WORKOUT 5 SETS FOR MAX REPS 1:00 - Cal Row INTRO 1:00 - DB Up-Downs (35/20)|(20/15) 1:00 - Wall Balls (20/14)|(14/10) Coach Capra (IG @caprajn) with your Monday Session Plan. We have a long -Rest 1:00 b/t Sets- workout today with simple movements: 5 rounds with 3 minutes of work and 1 (Score is Reps) minute of rest. Athletes will perform max Calories on the Row, into max reps of COOLDOWN FOR RECOVERY DB Up-Downs, into max reps of Wall Balls. The goal here is to sustain a hard 5:00 Foam Roll Legs & Chill! effort. We want to see our athletes push the pace today because they have the (No Measure) built in rest at the end of each round. (Pro-Tip: Whenever a workout has a built in rest I like to offer an optional movement or hold. Consider offering athletes a Plank or stretch here).

Our Warm-Up today is going to be focused on a lot of movement to get athletes ready for the high volume Squats from the Wall Balls. Then we are going to add a little test prep before the workout. The idea here is 30 seconds of each movement to give athletes a feel for how many reps to aim for in the minute of work. This will especially help newer or less experienced athletes that may come out too fast if they are not familiar with pacing. On workouts like today we want to make sure to be especially diligent breaking down movement before the workout and during. We also have an opportunity to challenge athletes as they are moving along the workout. Give them mini-goals to hit each round and really make the experience more personal!

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCMETCON

MON. DEC 21, 2020

STIMULUS *Goal (Fittest)* – We want to see about 25+ reps for each movement. Aim for unbroken sets each round. Who is going to really push that row pace today!

*Goal (All)* – Athletes should aim for 15-20 reps for each movement. Focus on an uncomfortable but repeatable effort each round.

*Workout Feel (All)* – We have monostructural and weightlifting with plenty of volume going into today. There is a built in rest so athletes should be trying to push their pace and see what they can get with those max effort minutes. DB Up-Downs should be non-stop, and Wall Balls should be 1-2 sets.

TIMELINE 0-5 Brief (5 min) 5-17 Warm-Up (12 min) 17-23 Movement Review (6 min) 23-29 Workout Prep (6 min) 29-32 Pre-Workout Break (3 min) 32-52 Workout (20 min) 52-57 Foam Roll (5 min) 57-60 Closing (3 min)

WARM-UP 2:00 Row*

Into…

2 ROUNDS 10 Groiners 5/5 Wall Ball Around the Worlds 10 Wall Ball Push Press

Into…

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCMETCON

MON. DEC 21, 2020

2 ROUNDS 10 Cossack Squats 10 Med Ball G2O 10 Wall Ball Front Squats

*Start 1:00 EZ, :30 Moderate, :30 Hard Ball Starts at chin and with the arms rotate the ball around the head clockwise for 5 reps, then counter clockwise for 5 reps

TEACHING Quick review the movements for the workout and have athletes do a test run to get a feel for the pace and transitions.

DB UP-DOWNS - The focus is keeping a flat back as athletes Deadlift the DB to finish this movement - Two options here, legs outside DBs or inside DBs - Athletes that struggle with flexibility will want to use the DBs inside the feet method

WALL BALLS - Focus on leg drive and dropping arms after each Wall Ball toss - The dropping arms will save the shoulders more to sustain unbroken reps longer

*WORKOUT PREP* We want to use the following 2 Rounds to give athletes an idea of a rep range to aim for in the workout. This will help them set their pace better at the start of the workout instead of trying to find it 2-3 rounds into the workout.

2 ROUNDS :30 Work/:30 Rest - Row - DB Up-Down - Wall Balls

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCMETCON

MON. DEC 21, 2020

ADJUSTING *Reps, Loading, Volume*… Workout -- This is all about pace management. Reps should allow for repeatable effort. Athletes will have the test run to make sure they have an appropriate weight for the DBs and Wall Balls that will allow them to complete 20 reps or more. A good strategy for your less experienced athletes would be to start with a more conservative pace and then try to increase their pace each round.

*Movement Adjustments*... Row -- Sub for a Bike, Run or Jump Rope.

DB Up-Down -- If necessary, ditch the DB and have athletes perform an Up-Down to Plate or just and Up-Down. If this movement cannot be performed they can sub for a DB Ground to OH.

Wall Balls -- If the athlete cannot Squat today have them perform Med Ball Push Press. If the athlete cannot go overhead have them sub for Med Ball Front Squat. Consider having athletes go to a lower target if they have trouble cycling the Wall Balls at higher reps.

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCMETCON

TUES. DEC 22, 2020 SESSION PLAN

WARM-UP HIGHLIGHTS 2:00 Bike

Into… *Athlete Goal* – Dial in technique and get a feel for cycling the Hang Power

2 ROUNDS Snatch in the Strength portion. Identify a pace that will allow athletes to keep 10 PVC Pass Through 8 Jumping Squats moving from the Bike to the Burpees as the Snatches increase each round. 6 Up-Downs

Into…

1 ROUND* *Coach Focus* – Our focus today is going to be on the Hang Power Snatch. 5 Snatch Deadlift 5 Snatch Grip Press Our warm-up will touch on the workout movements and then tie into the 5 Burpees Snatch Progression in the teaching. STRENGTH ON A 15:00 RUNNING CLOCK… 4x3 Hang Power Snatch* *Total Time* – 15:00 Strength // 15:00 Workout // 30:00 Total Working Time. *Moderate-Heavy for all Sets

(Score is Weight) INTRO WORKOUT AMRAP x 15 MINUTES Coach Capra (IG: @caprajn) here with your Tuesday Snatch day! We are going 12/10 Cal Bike 9 Burpees Over the Bar 3 Hang Power Snatch (135/95)|(95/65)* to take them through a Warm-Up that will build into the Teaching while also

*Power Snatch reps increase by 3 every round. 3, 6, 9, etc… touching on the movements for the Workout. Our Strength today is 15 minutes

(Score is Rounds + Reps) to work through 4 sets of 3 Power Snatches. They will take the first half to build up: first weight should be Light, Light-Moderate, then Moderate before getting into their Moderate-Heavy. Then the remaining time will be working through the Moderate-Heavy for 4 sets. This is an opportunity to practice the Snatch movement today so athletes are much more prepared for the workout.

Our workout is a 15 AMRAP of Bike, Burpees Over Bar, and Hang Power Snatches. The wrinkle here is Hang Power Snatches will increase by 3 reps every round. This can be tough to pace and can easily have athletes come out too fast in the first round or two. Burpees are an opportunity to slow things down and try to recover after pushing it on the Bike and going into the HPS. The Power Snatches from the Hang today will keep athletes honest with when to pick up the bar and when to put it down so make sure they have an appropri- ate weight for the workout. See if they can continue to hold their Bike and Burpee pace from start to finish even with the increasing reps in the Snatches.

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCMETCON

TUES. DEC 22, 2020

STIMULUS *Goal (Fittest)* – Aim for 6 rounds or more. Bike should be very uncomfortable and Burpees should be fast. Athletes should be able to get through the rounds of 9-12 unbroken.

*Goal (All)* – Athletes should aim for 4-5 rounds possibly getting into the 6th round. The bike should be uncomfortable but the Burpees can provide a rest if the athletes keep them to a sustainable speed. Snatch should allow for quick sets of 5 or more reps.

*Workout Feel (All)* – Increasing reps with the Snatch with a light-moderate load. Bike and Burpee speed will set the pace for the workout. Try to use the Burpees to recover before the Snatches so athletes can come closer to completing the first two sets unbroken. As the reps increase each round athletes should think about breaking up sooner so they can repeat quick sets of 5 reps at a time or more.

TIMELINE 0-5 Brief (5 min) 5-15 Warm-Up (10 min) 15-22 Teaching (7 min) 22-37 Strength (15 min) 37-40 Transition (3 min) 40-55 Workout (15 min) 55-60 Closing (5 min)

WARM-UP 2:00 Bike

Into…

2 ROUNDS 10 PVC Pass Through 8 Jumping Squats 6 Up-Downs

Into…

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCMETCON

TUES. DEC 22, 2020

1 ROUND* 5 Snatch Deadlift 5 Snatch Grip Press 5 Burpees

*This round will be performed with the empty BB

TEACHING We have a nice progression of the Hang Power Snatch that will allow our athletes to also practice for some barbell cycling.

5 SNATCH GRIP RDL - Start at the hips in a snatch grip and hook grip - Knees start with a slight bend, and athletes hinge at the hips - Send the knees back as the shoulders move forward - Guide the bar down the legs until they reach above knee, keep it close!

5 HANG HIGH PULL - Focus on extension at the hips and shrug - Elbows should travel straight up and not back

5 HANG MUSCLE SNATCH --Same extension as High Pull but fast elbow turnover and press overhead

5 SNATCH PUSH JERK - Start with the bar behind the neck - Cue: , Jump and Punch - This is the position we want to catch our Power Snatch in

5 HANG POWER SNATCH -- We put our all our previous movements together: Hang (RDL), High Pull, Turnover (Muscle Snatch) and Punch Down (Push Jerk) -- Start from the Hang, jump and punch down

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCMETCON

TUES. DEC 22, 2020

5 HANG POWER SNATCH CYCLING --The focus here is to simplify the movement for when athletes want to cycle reps faster --Cue: Dip and Jump --The dip is a short Hang position, and the jump is performing the Power Snatch

ADJUSTING *Reps, Loading, Volume*… Bike -- Adjust Cals for the Bike to be completed in less than a minute.

Burpees -- Adjust reps for the Burpees to be completed in less than a minute.

Snatch -- Load should allow for athletes to be able to complete 5 reps unbroken. They should be aiming to complete the first 2 rounds unbroken.

*Movement Adjustments*... Bike -- A 15/12 Cal Row or 200m Run can be substituted for the Bike today if needed.

Burpees -- Sub for Up-Downs if the athletes cannot complete the full Push-Up. Athletes can step over the bar or simply take out any movement over the bar if it is not safe for them. Sub for Slam Balls if the athlete cannot perform the Burpee today.

Snatches -- Sub for Power Clean if the athletes cannot go overhead. Sub for Snatch or Clean Deadlift if needed. The athlete can also sub for a Push Jerk or Snatch Grip Push Jerk if they cannot pull from the floor.

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCMETCON

WED. DEC 23, 2020 SESSION PLAN

WARM-UP HIGHLIGHTS EVERY 3:00 FOR 3 SETS 200m Run 10 Up-Down + Box Step-Up (24/20) *Athlete Goal* – Simple couplet with increasing rep scheme...advise athletes 50 Single Unders or 30 Double Unders (Rest Remaining) not to come out of the gates too hot. Steady pace from the start and try to hold

-1:00 Flow Stretching b/t Sets- that as the reps increase. Volume could be an issue today in the Sit-Ups and Then… Move into Skill Session jumping...don’t be afraid to drop the round of 50s if needed off the workout for

ON A 10:00 RUNNING CLOCK... Practice Any Bar Movement -- Pull-Up / TTB / Bar Muscle-Up* some.

WORKOUT FOR TIME 10-20-30-40-50 *Coach Focus* – Adjusting the volume of the workout to match the needs of Box Jump Overs (24/20) Sit-Ups the athletes as well as creating a fun and exciting workout environment. Simple (Score is Time) workout demands a few things...1.) Unlock something unique for the athletes, FINISHER EVERY 1:30 x 5 SETS and 2.) Bring the thunder. 150m Shuttle Run*

*Perform (3) 50m Shuttle Run increments. Rest in time remaining of each Set. *Total Time* – 15:00 Workout // 10:00 Additional Skill // 8:00 Finisher // 33:00 (No Measure) Total Working TIme.

INTRO MDV (IG: @mdv_nc) here with your Hump Day session plan! We’ve got a simple couplet today, and I really LOVE these days. Yes, they can be boring if you let it be boring. BUT...if you are able to bring the energy, play some awesome music, give some “never heard that before” advice, and add value through some other skills...this can be one of the most memorable classes in a long time. Remem- ber, we can’t coach the Snatch everyday. Sometimes being an excellent coach means bringing the heat on a simple workout. Today is one of those days.

Kicking off the day we have a 10:00 long warm-up that should feel a little like a mini workout. Each set you should have your athletes gradually increase the pace and also highlight different techniques on how the athletes might approach the box movement. After the warm-up, we are giving the opportunity to develop pulling / bar skills. We want coaches to use this period to allow athletes to hop up on the bars, get some good practice in, and not feel the pressure of the movement showing up in the workout. In this period, it’s also essential that we do some prep of the Box Jump Overs. Have the athletes practice/perform the BJO in between sets of their pulling practice.

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCMETCON

WED. DEC 23, 2020

Before getting into the workout, a clear demonstration of the “fastest” way to cycle and other techniques for the BJO is necessary. Here is where you will help your athletes pick the variation that is best for them. Part of this discussion must also be volume. This workout is high-volume for both movements, and we know both movements can cause issues for your deconditioned athletes. Adjusting the volume must be an on-going discussion during this class leading up to the workout. Although you will not be “formally” teaching a lot today...there are significant lessons you can teach your athletes in regard to adjusting workouts, improving cycle times, and pacing.

STIMULUS *Goal (Fittest)* – Pushing the 10:00 mark or sub-10 w/ fast lateral Box Jump Overs and fast cycle time on the Sit-Ups. If you have any bosses that want to toss on a vest for the BJO portion, that’s a nice way to scale it up...but recommend they step down each time.

*Goal (All)* – Goal for all will be in the 12:00-15:00 range. No more than 1:00 for 10 reps of each movement. If the volume is too much to handle or the overall length of the workout would be too long, think about either dropping the set of 50s or going with 10-15-20-25-30.

*Workout Feel (All)* – This is meant to be a high cycle time workout with little to no time spent in transition. Pace should start moderate-high and stay the same throughout. With the higher volume of the BJO the legs will be burning into the sets of 30. Advise athletes to shake the legs out as needed to keep the jumps to the top of the box strong and advise a step down for athletes.

TIMELINE 0-5 Intro (5 min) 5-15 Warm-Up (10 min) 15-25 Skill Development (10 min) 25-30 Adjusting & Pre-Workout (5 min) 30-45 Workout (15 min) 45-50 Transition & Spring Warm-Up (5 min) 50-60 Finisher & Closing

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCMETCON

WED. DEC 23, 2020

WARM-UP EVERY 3:00 FOR 3 SETS 200m Run 10 Up-Down + Box Step-Up (24/20) 50 Single Unders or 30 Double Unders (Rest Remaining)

-1:00 Flow Stretching b/t Sets-

Then… Move into Skill Session

ON A 10:00 RUNNING CLOCK... Practice Any Bar Movement -- Pull-Up / TTB / Bar Muscle-Up*

*The goal of this time is to allow athletes to practice without pressure. Have fun and work the room. In between sets, perform 3 Box Jump Overs experimenting with different techniques…

Beginner - Jump or Step-Up with Step Down Intermediate - Jump Facing Box, Spin On Box, Step Down Advanced - Lateral Jump, Stay Crouched Across Box, Step or Jump Down to Cycle

TEACHING We are light on formal teaching today but I am going to highlight some teaching points that you should consider at different parts of your class…

- AT THE WHITEBOARD… 1. VOLUME -- Coaches should address the ways to reduce the volume today for both movements during the workout brief. Have the different rep schemes written up on the whiteboard to help athletes start thinking about that decision now.

2. PACING -- In discussing the workout highlight for the athletes that sets of 10 should be tackled at the same speed of all other sets in the workout. Coming out too fast in the 10s and 20s is not the best move.

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WED. DEC MAY 23, 202027, 2020

3. TECHNIQUE -- Discuss that there are a few techniques today that accomplish the same work. For almost all athletes we recommend stepping down in the BJO (be mindful of the achilles impact!). Highlight how you can step or jump up then turn on the box and step down. Next highlight how you might cycle these faster with the lateral jump.

IN THE SKILL SESSION… 1. INDIVIDUAL ATTENTION -- this is a great time to help athletes with individual ways to clean up their technique. It’s also a time for you to touch base with your athletes who you know will need the most help adjusting this workout.

2. PRACTICE REPS -- In this session, make sure all of your athletes have gotten at least a few reps on the BJO and Sit-Ups and they feel comfortable with the choices.

- PRE-WORKOUT… 1. REMINDER ABOUT STANDARDS -- Great time to do a PERFECT demo of both movements and remind the athletes what you’re looking for. Butt down on the Sit-ups and careful execution on the BJO.

2. THE PRO-TIP -- This is also a great time to give a little pro-tip to athletes in regard to pacing the workout. You might recommend they save a little something for the set of 50 and try to really turn it on at the end. You might also highlight how even with a step-down you can cycle the BJO very quickly...as soon as your feet touch the floor, you are preparing to jump back up again.

ADJUSTING *Reps, Loading, Volume*… BJO & Sit-Ups - Volume is a major consideration today. For deconditioned athletes or athletes not accustomed to this amount of volume or athletes not able to move 10reps / 10reps within 1:00, the volume should be adjusted down. Think about dropping the set of 50 off the workout or the following reps schemes…10-15-20-25-30 or 5-10-15-20-25.

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCMETCON

WED. DEC 23, 2020

Sprints - Be mindful of your athletes after the Jumping in tackling the Sprint. For ALL athletes, the first sprint should be a continuation of the warm-up. Demo how to properly turn in a shuttle run. Use the following pacing…

Sprint 1 - Warm-Up Pace Sprint 2 - Moderate Sprint 3 - Moderate+ Sprint 4 - Sprint Sprint 5 - Sprint

For athletes not able to manage the distance, allow them to run (or walk) for :45 then actively recover or rest for :45 each set.

*Movement Adjustments*... BJO -- See above for the different techniques. But if an athlete can not jump, Step-Up and Step-Down is a fine sub...do not force the jump up or the jump down.

Sit-Ups -- The Abmat Sit-Up can be tricky for athletes, especially the deconditioned. Reducing the reps is primary but also should look to adjust the movement to a Reverse or a combo of Sit-Ups + Time Holding Plank or Knee Plank. For example…

10 Sit-ups / 20 Sit-Ups / 10 Sit-Ups + :30 Knee Plank / 15 + :45 Knee Plank / 20 + 1:00 Knee Plank

Sprints - Adjust pace and distance of the run as needed to keep the athletes moving for about :45 or less with at least the same amount of rest.

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCMETCON

THU. DEC 24, 2020 SESSION PLAN

WARM-UP HIGHLIGHTS 1 ROUND 100m Run 5 DB Power Cleans *Athlete Goal* – Keep moving, keep the energy high, and celebrate your 5 DB Push Press 5 Kipping Swings community! 5 Hanging Knee Raises 5 Wall Balls 5 DB Thrusters *Coach Focus* – Simple adjustments for the more complex movements in BENCHMARK WORKOUT "12 DAYS OF NCFIT" FOR TIME* today’s workout. Day 1 - 100m Run Day 2 - Power Clean (185/125)|(135/95) Day 3 - Burpees to a Plate Day 4 - DB Push Press (50/35)|(35/20) *Total Time* – 7 min Workout Prep // 45 min Workout // 52 min Total Working Day 5 - Toes to Bar Day 6 - Hand Release Push-ups Time Day 7 - Plate Ground to OH (45/35)|(35/25) Day 8 - Wall Balls (20/14)|(14/10) Day 9 - Deadlifts (185/125)|(135/95) Day 10 - Walking Lunges Day 11 - DB Thruster INTRO Day 12 - Bar Muscle-Ups Merry Christmas Eve to all that celebrate! Coach Bloom (IG: @arielle_bloom) *Workout flows just like the Holiday song...each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day here with your NCMETCON Holiday Workout today (what an honor to be here 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)...and so on.

(Score is Time) with you!). We see 12 Days of NCFIT this year on Christmas Eve with the understanding that many people take Christmas Day off from the to spend with their families and loved ones. The workout is run just like the song “12 Days of Christmas,” where you start with Day 1, then move to Day 2, Day 1, then move to Day 3, Day 2, Day 1. You always start with the biggest number for each round. Now let’s talk logistics for this workout- there’s a lot of moving parts, and while we tried to set it up with minimal equipment, there’s still quite a few things that need to be prepared for. With this workout, we see a few similar movement patterns (hinging, pressing, and kipping on the bar), so when warming our athletes up we can focus on these main movement patterns without necessarily having to teach every single movement. Another great strategy for warming our athletes up is running through 2-3 reps of each of the movements with a lighter weight before getting into the workout itself.

The great thing about workouts like this is that by the time athletes get into the 3rd round, they’ll be plenty warm! In terms of adjusting this workout based on skill level, keep scaling options simple today. The simpler the better! Today is less about getting athletes to improve their skills, and more on the line of fostering community, sweating together, and having fun! That doesn’t mean throw all inhibitions to the wind, but if some of your athletes that can do a few

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCMETCON

THU. DEC 24, 2020

Toes to Bar decide that V-Ups are a better option for today, then it’s all good.

STIMULUS *Goal (Fittest)* – Sub 35:00 as written

*Goal (All)* – Sub 40:00, Adjusting as needed

*Workout Feel (All)* – This is a long workout today! Lower rep schemes for most of the movements should help athletes to move consistently. Keep adjustments simple for your athletes- the format of this workout might be complex enough that they don’t need more.

TIMELINE 0-5 Intro (5 min) 5-12 Warm-Up (7 min) 12-57 Workout (45 min) 57-60 Clean Up & Air Fives (3 min)

WARM-UP 1 ROUND 100m Run 5 DB Power Cleans 5 DB Push Press 5 Kipping Swings 5 Hanging Knee Raises 5 Wall Balls 5 DB Thrusters

TEACHING Not a lot of time to “teach” today- spend this time running through each movement with your athletes at their workout weight!

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THU. DEC 24, 2020

POP FOR EACH DAY... Day 1 - 100m Run (Run it fast, keep under :45) Day 2 - Power Clean (Quick Singles, no more than :05 rest between reps)

Day 3 - Burpees to a Plate (Perform a burpee, jump on the plate, jump or step off)

Day 4 - DB Push Press (Keep a vertical dip & drive reaching full lockout OH)

Day 5 - Toes to Bar (Aim to go unbroken on these!)

Day 6 - Hand Release Push-ups (Avoid resting on the floor, get through these quick)

Day 7 - Plate Ground to OH (Utilize the hip extension to get the Plate OH saving the shoulders and arms for future movements)

Day 8 - Wall Balls (Unbroken, full depth smooth squats)

Day 9 - Deadlifts (Smooth sets, maybe sets of 3 perfect reps to save a bit for the unbroken WBs)

Day 10 - Walking Lunges (Keep the front knee behind the toe, knee stays at 90 degree angle)

Day 11 - DB Thruster (Explosive drive out of the power position, avoid bowing forward at all)

Day 12 - Bar Muscle-Ups (Scale to Burpee Pull Ups)

ADJUSTING *Reps, Loading, Volume*… Volume should not be as much of a concern today as the loading will be! Athletes are using their DBs for several different movements, so we are looking for them to be able to hold onto the DBs for each movement consistently.

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THU. DEC 24, 2020

*Movement Adjustments*... Many of these movements can be adjusted to be less dynamic if needed, but here are some adjustments we’d suggest using for the more complex movements:

Bar Muscle Up - To keep it simple, let’s use a Burpee Pull Up or Burpee Ring Row

DB Thrusters - We can adjust these today to Wall Ball Front Squats, or unweighted Air Squats.

Plate G2OH - If we have any athletes that are unable to go OH, we can adjust to Russian KB Swings.

Toes to Bar - We can take this off the bar, especially is space is a concern, and utilize Tuck Ups or V Ups.

Run - If an athlete is unable to run, or the volume is too high to run each round, we can utilize the bike or rower for :30 at a hard effort.

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FRI. DEC 25, 2020 SESSION PLAN

WARM-UP HIGHLIGHTS 3 ROUNDS 10 Alt Groiners 10 Bootstrappers *Athlete Goal* – Consistency, pacing, and intentional movement are the main 10 Bird Dogs 10 Deadbugs focuses for today- nothing should feel impossible!

Into…

ON A 7:00 CLOCK… *Coach Focus* – Review Quad Crawl, and talk about effectively pacing this 2:00 Bike 30 Alt Reverse Lunges w/ Torso Twist* 20 Banded Monster Walks** workout. 10 Plank Rotations Bike in the Remaining Time

*Lunge and twist towards front leg *Total Time* – 7 min Movement Prep // 25 min Workout // 32 min Total **10 steps to the Right, 10 steps to the Left

WORKOUT 3 SETS FOR QUALITY 30/25 Cal Bike INTRO 20 Back Rack Lunges (95/65)|(65/45) 1:00 Wall Sit What a week of fitness, holidays, and bonding this week! Coach Bloom (IG: 1:00 Quad Crawl 1:00 Weighted Russian Twists (Athlete Choice) @arielle_bloom) here for a low-key Christmas workout. This is a great option for -Rest as needed b/t Sets- any of your athletes that may be fitnessing from home today, with just a slight (No Measure) tweak to the cardio effort on the Bike.

Whether your athletes are in the gym or at home, make sure to review for them the Quad Crawl- we’ve seen it a few times, and it strangely leaves everyone’s memory (it's quite fun, so I really don’t know why :P). Another big thing to note about our workout today is that there is designated rest between sets. It is specified as Rest As Needed, and what I would suggest for my athletes would be at least :30, and no more than 1:30 between sets. It should be enough time to allow for consistent pace on each round, without dilly dallying too much in between. “Deliberate Rest” is how I’d encourage my athletes to think about the work to rest ratio today- it should be rest with a purpose to feel recovered and ready to hit each bike with the same pace (a 75-80% effort).

STIMULUS *Goal (Fittest)* – Nasal Breathing throughout this workout. Move with perfect mechanics and bump the weight up if feeling froggy!

*Goal (All)* – Nasal Breathing on the Lunges, Crawl, Wall Sit, and Russian Twists. Think about connecting the mind to the muscle and figuring out some of these movements. Take these lessons to future workouts where we are asking for more

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FRI. DEC 25, 2020

intensity...in today’s workout, chill!

*Workout Feel (All)* – After a heavy week, this workout is meant to be a lower intensity, quality-focused workout. Pace on the Bike should be 75-80% effort, taking between 2:30 and 3:00 each set. Encourage your athletes to incorporate nasal breathing today into the workout- maybe in the entire workout, or for some of the movements- to help keep themselves in an aerobic state instead of crossing into anaerobic today.

TIMELINE 0-5 Intro (5 min) 5-15 Warm-Up (10 min) 15-23 Movement Prep & Loading (8 min) 23-48 Workout (25 min) 48-55 Cool Down (7 min) 55-60 Clean Up & Air Fives (5 min)

WARM-UP 3 ROUNDS 10 Alt Groiners 10 Bootstrappers 10 Bird Dogs 10 Deadbugs

Into…

ON A 7:00 CLOCK… 2:00 Bike 30 Alt Reverse Lunges w/ Torso Twist* 20 Banded Monster Walks 10 Plank Rotations Bike in the Remaining Time

*Lunge and twist towards front leg 10 steps to the Right, 10 steps to the Left

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FRI. DEC 25, 2020

TEACHING Take this time today to review how to properly get the barbell into the Back Rack for Back Rack Reverse Lunges, and then give your athletes time to practice popping it up and off their shoulders to bring the weight to the floor!

POP for Back Racking a Barbell: -- Power Clean to Shoulders -- Dip, drive and press the bar overhead -- With control, lower the bar to the shoulders, absorbing the weight as it touches the shoulders to offset the impact

Have your athletes practice with anything from a PVC to an empty barbell (depending on their skill & comfortability) before adding weight to practice again!

QUAD CRAWL REVIEW Review this glorious movement prior to starting the workout with these POP: -- Equal pressure in hands & feet -- Belly tight, midline engaged -- Knees hover right above the ground, hips in line with shoulders (not above!) -- Opposite leg and hand move together & hit the ground at the same time

ADJUSTING *Reps, Loading, Volume*… Cal Bike -- This should be a steady pace, consistently finishing around the same time each set. We’re looking for these calories to take no more than 2:30-3:00 each set. If we have any athletes that might not be able to make it in that time frame, it’s all good, just adjust the calories to a number they can achieve in 2:30.

Back Rack Lunges -- These Lunges are weighted today, and with that weight, athletes should be able to complete these unbroken every round, in roughly 1:00. We can adjust the weight to allow athletes to complete these as the stimulus intends for today.

Wall Sit, Russian Twists, & Quad Crawl -- Ain’t nothing to it, but to do it! Athletes can accumulate as much time as they can within the 1:00 time frame for each of these movements.

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FRI. DEC 25, 2020

*Movement Adjustments*... Cal Bike -- If equipment is a constraint today, a 400-600m Run is a great alternative, or a 500m Row.

Back Rack Lunges -- If we have an athlete today that cannot Lunge, we can adjust this movement to a light Back Squat, or even a light DB Back Rack Step Up.

Wall Sit -- We can adjust the Wall Sit as needed by raising the hips to a level an athlete can maintain.

Quad Crawl -- We can adjust this to be a Quad Heel Tap if space is a constraint, or we can simply hold the Quad position (with knees hovering over the ground).

Russian Twists -- If you have any athletes that cannot twist today, we can adjust this movement to a Deadbug, or take the movement out and hold a Plank!

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SAT. DEC 26, 2020 SESSION PLAN

WARM-UP HIGHLIGHTS ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB) 2 SETS :30 Bootstrappers *Athlete Goal* – For newer athletes, get some exposure to a new movement :30 Groiners 2 SETS by going upside down! More experienced athletes should work on Handstand :30 Mountain Climbers :30 Push-Ups to Pike Walking! 2 SETS :30 Hollow Body :30 Air Squats 2 SETS :30 Pike Hold *Coach Focus* – Get everyone inverted! Great day to take everyone one step :30 Russian KB Swings 2 SETS further towards a Handstand or improve Handstand Walking/Holds. :30 KB Upright Rows :30 Slow Goblet Squats EXTENDED WARM-UP *Total Time* – 10:00 Skill // 15:00 Workout // 25:00 Total Working Time EMOM x 10 MINUTES Min 1 - :40 HS Walk or HS Hold Play / Practice Min 2 - :40 Hollow Rock or Hollow Hang

(No Measure) INTRO

BENCHMARK WORKOUT Happy Saturday, Coaches! Coach Matt (IG: @NCMattcon) bringing some “KETTLEBELL ROCK” 4 ROUNDS FOR TIME holiday cheer to you! The celebrations aren’t over yet as we hit you with the 12 Handstand Push-Ups 18 Pull-Ups 24 KB Goblet Squats (53/35)|(35/26) final themed holiday workout before the New Year! Yesterday we saw a

(Score is Time) recovery workout, which we all know very well doesn’t mean easy! Today’s workout is a nasty combination of upper body gymnastic pulling and pushing mixed with a heavy dose of Goblet Squats. Before we get into the Workout, we’re going to take a fair amount of time to get some Handstand play in! These days are some of the most fun to coach but also require the most attention and preparation for. Getting upside down isn’t for everyone, and it doesn’t have to be, so let’s make sure that everyone feels comfortable, while still introducing them to potentially a new movement adjustment that will give them a comparable challenge!

Today’s Extended Warm-Up has a sense of freedom to it, either HS Walk or Hold Play, where we may see every athlete working on a different movement with the ultimate goal of improving Overhead strength and stability. This could range from your fittest walking an obstacle course to your newest performing an OH DB Hold. The second minute focuses on the Hollow Body, either continuing to warm the midline for the HSPU & Squats or in the Hang on a Pull-up bar.

We took some time in the Teaching today to focus on the HSPU and used the

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SAT. DEC 26, 2020

Extended Warm-Up to prep the positions for it because we have a fairly high volume of HSPU on the menu! Before getting into the Workout, athletes should have a clear picture of what they are doing if they need an adjustment for the HSPU and as a coach, we should have identified where and what each athlete should be doing before the clock starts. Get after it today, Coaches!

STIMULUS *Goal (Fittest)* – Sub 12:00, HSPU unbroken, Pull-Ups in 2-3 sets and back to unbroken on the Goblet Squats. Keep rounds under 3:00 a piece!

*Goal (All)* – Sub 15:00. This should be a steady effort across every round. Gymnastics should be broken up before it becomes necessary to avoid any failed reps.

*Workout Feel (All)* – Got it all going on here, upper-body push and pull with squats! High volume of Goblet Squats will begin to fatigue the shoulder from holding KB in that position before going back to the HSPU. Try to keep both gymnastics under 3 sets and go unbroken in the Squats!

TIMELINE 0-5 Brief (5 Min) 5-15 Warm-Up (10 Min) 15-25 Teaching (10 Min) 25-35 Extended Warm-Up (10 Min) 35-40 Transition + Prep (5 Min) 40-55 Workout (15 Min) 55-60 Cooldown + Clean-Up (5 Min)

WARM-UP ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB) 2 SETS :30 Bootstrappers :30 Groiners 2 SETS :30 Mountain Climbers :30 Push-Ups to Pike

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SAT. DEC 26, 2020

2 SETS :30 Hollow Body :30 Air Squats 2 SETS :30 Pike Hold :30 Russian KB Swings 2 SETS :30 KB Upright Rows :30 Slow Goblet Squats

TEACHING HANDSTAND PUSH-UP PROGRESSION… PIKE PUSH UPS (2 SETS OF 5 REPS) -- These can be self scaled by bringing the hands closer or further from the feet as the athlete needs. -- Scale these up by placing the feet or knees on a box and elevating the hips higher over the hands.

WALL WALK (3 REPS) -- Starting in a Push-Up position with the heels on the wall, begin to walk the hands towards the wall as the feet go up as well. -- Go to the point of the athlete's comfort, up to touching the wall with the nose in a handstand.

HANDSTAND NEGATIVES (2 SETS OF 3 REPS) -- After kicking up to a Handstand, slowly lower to a and reset the kick-up. -- The goal here is to build strength for the HSPU by using the eccentric.

STRICT HSPU (2 SETS OF 3 REPS) -- The strict HSPU should be mastered before getting into kipping HSPU to promote strength building as well as safe mechanics.

HANDSTAND HOLD PLAY SUGGESTIONS Wall Kick-Ups... -- Practice kicking up to the Handstand for the duration of the time.

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SAT. DEC 26, 2020

Handstand Hold... -- Focus on squeezing the glutes and abs as you press up (or down) into the floor.

Free-standing Headstand Hold... -- This is about finding the balance without the wall.

Free-standing Handstand Kick-Ups... -- Here we should focus on kicking up to the HS without kicking too far. -- A spotter should be used here.

Free-standing Handstand... -- Once the kick-up is under control, you can set up a perimeter with cones or chalk that the athlete should try to stay inside.

ADJUSTING *Reps, Loading, Volume*… HSPU -- We have a large volume of HSPU in the workout as it’s written and this is not a movement to toss at beginners or deconditioned athletes. If volume is the approach you are taking with that athlete, adjust the movement to reach the volume. The teaching time is for teaching, the Extended Warm-Up can help with additional skill work, but when the clock starts is not the time for a new movement like this to be learned under intensity.

KB Goblet Squats -- The KB should be a moderate load today, something we could potentially see go unbroken every set. If form is compromised during the Squat, reduce the loading.

*Movement Adjustments*... HSPU -- Pike Push-Ups on a box or from the floor are good options to get a strict inverted push that we are looking for out of the HSPU. If we aren’t getting inverted today, a Seated DB Strict Press is another great option.

Pull-Ups -- If Kipping is an issue for an athlete, reduce the reps and turn the Pull-Ups to strict. We can also use Ring Rows for a strict pull or go to Jumping Pull-Ups for the increased volume.

Goblet Squats -- Athletes unable to squat for any injury reason can perform Russian KB Swings as an alternative to the Squat.

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SUN. DEC 27, 2020 SESSION PLAN

WARM-UP HIGHLIGHTS ON A 5:00 RUNNING CLOCK 200m Run 10 Barbell good mornings *Athlete Goal* – Build to a heavier load than the final set of Clean and Jerks to 20 Alt. Behind the Neck Elbow Punches 10 Back Rack Squat Jumps feel an overload before the workout. Touch and go barbell cycling for the 10 Hang Muscle Cleans 10 Strict Press lighter loads, turning to quick singles for the last few minutes at the heavy 10 Hang Power Cleans 10 Push Press load. Proficient lifters should consider using heavier loads. 200m Run

STRENGTH ON A 15:00 RUNNING CLOCK... Build to a Moderate-Heavy 3-Rep Clean & Jerk* *Coach Focus* – Drilling the transition from the Clean to the Jerk w/o a reset.

*Power or Squat, athlete choice! Monitor and adjust how your newer athletes get after this workout. Give a goal (Score is Weight) for the final set, like 5 per minute to make sure all reps are done as intentional WORKOUT ON A 18:00 RUNNING CLOCK... and safe as possible. 800m Run 20 Clean & Jerks (115/75)|(75/55) 400m Run 20 Clean & Jerks (135/95)|(95/65) *Total Time* – 15:00 Strength // 18:00 Workout // 33:00 Total Working Time 200m Run Max Clean & Jerks (155/105)|(115/75) in Time Remaining*...

*Option for (185/135)|(135/95) for final set INTRO (Score is Reps) Sunday Sunday Sunday! Coach Matt (IG: @NCMattcon) here to talk about my PARTNER WORKOUT OPTION IN TEAMS OF 2... personal favorite workout of the week...why? It’s got a lot of barbell action! ON A 22:00 RUNNING CLOCK... 800m Run Today, we get to flex our coaching muscles as we run our athletes through 40 Clean & Jerks (115/75)|(75/55) 400m Run 40 Clean & Jerks (135/95)|(95/65) some Clean and Jerk progressions “On Your Call”! This is one of my favorite 200m Run Max Clean & Jerks (155/105)|(115/75) in Time Remaining*... ways to teach and drill a class, it allows me to see everyone move at once

*Option for (185/135)|(135/95) for final set while I work the floor and move through the athletes adjusting as needed. It *Partners will run together, split the Clean and Jerks as needed. provides structure for the athletes and gives you the best vantage points to (Score is Reps) see inconsistencies as you call out the reps. Our teaching today will largely focus on the Clean and Jerk, because our workout is largely Clean and Jerks! The Strength is 15:00 to load up to a Heavy 3-Rep C&J, ideally ending heavier than what we would see as the final load in the Workout.

Today’s Workout is a couplet of weightlifting increasing from light to heavy and Running. Your newer or deconditioned athletes may be better off sticking with a single light-moderate load with a focus on technique and consistency rather than forcing an increase. Your stud athletes may need a heavier load from the get-go, something they can hit for 5+ reps in the first set, 3+ on the second set, and singles by the final load!

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SUN. DEC 27, 2020

STIMULUS *Goal (Fittest)* – 25+ Clean and Jerks at the as written final load. For those that crush the barbell, consider increasing the load from the get go, starting the first set at 135/95 then 155/105 and finally 185/135.

*Goal (All)* – Aiming for a final set of 20 reps at the third load.

*Workout Feel (All)* – High volume of weightlifting today, newer athletes should take the weightlifting at an easy-moderate pace sticking with singles throughout to ensure proper lifting mechanics w/o the loss of control from fatigue. More experienced athletes will be cycling the barbell for the first two loads and most likely going with quick singles for the final weight.

TIMELINE 0-5 Brief (5 Min) 5-10 Warm-Up (5 Min) 10-20 Teaching (10 Min) 20-35 Strength (15 Min) 35-40 Transition (5 Min) 40-58 Workout (18 Min) 58-60 Cooldown + Clean-Up (2 Min)

WARM-UP ON A 5:00 RUNNING CLOCK 200m Run 10 Barbell good mornings 20 Alt. Behind the Neck Elbow Punches 10 Back Rack Squat Jumps 10 Hang Muscle Cleans 10 Strict Press 10 Hang Power Cleans 10 Push Press 200m Run

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SUN. DEC 27, 2020

TEACHING CLEAN AND JERK CYCLING PROGRESSION (ON YOUR CALL)...

CLEAN DEADLIFT (3-5 REPS) -- Shoulders stay over the bar, accelerating after the knee to a full standing position, hips and knees hit extension simultaneously. -- Arms should stay engaged and extended throughout the Deadlift portion. Try to avoid bending them early (before the bar reaches the hips).

MUSCLE CLEAN (3-5 REPS) -- From the floor, aggressive and quick extension of the hips and knees (without rebending the knee), quickly pulling the bar into the Front Rack with a fast turnover of the elbows. -- The focus here is getting the upper body involved in the pull to the shoulders.

POWER CLEAN + PUSH PRESS (3-5 REPS) -- Once the bar has been pulled into the Front Rack with the knees bent, pause the athletes there. This is done on a “GO, GO” call, The first GO is the Clean, the second is the Push Press. -- The goal of this is to feel that pause once the Clean has happened where the athlete is in a quarter squat and can load up their explosive drive for the Push Press.

POWER CLEAN AND PUSH JERK (3-5 REPS) -- Here we will focus on the Jerk with the same pause call after the Clean. Then on the second “GO”, we are looking for a big jump and punch Jerk. This time there will be an additional hold where the athlete receives the bar before standing it up. This is a good drill to get the feel for stabilizing the bar OH. -- Bringing the bar down, take it straight from OH to the Hips before resetting and going into the next rep.

ADJUSTING *Reps, Loading, Volume*… Clean and Jerks in the Strength -- Most athletes and particularly the fittest, should be using this as a way to overload the C&J before hitting high volume in the Workout. The final weight we get to should be heavier than the final weight of the workout. Newer athletes should use this time to either get more exposure to the lift and perform singles or practice cycling and TNG reps at a light-moderate load depending on athlete ability.

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SUN. DEC 27, 2020

Clean and Jerks in the Workout -- The Workout today has a very high volume of C&J and managing this volume for newer athletes is very important. One way to keep a handle on it would be giving a cap per minute of no more than 6-10 reps. This gives the athlete the ability to keep the quality high w/ adequate rest as well as get a feel for pacing a barbell in a workout in the future.

Running -- The runs should take roughly 4:00/2:00/1:00 respectively. Adjust as needed to reach those time frames at a moderate pace.

*Movement Adjustments*... Clean and Jerks -- Newer athletes struggling with the Push Jerks should go to a Clean and Push Press while keeping the load light-moderate.

Running -- Cardio of Choice (Row/Bike/Ski) in the 4:00/2:00/1:00) time frames.

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit