6.8.20 6.14.20 NCX SESSION PLAN #BUILDBETTER E. collective@nc.fit NCFIT COLLECTIVE // 2020 W. www.ncfitcollective.fit NCX 6.8.20 6.14.20 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP EMOM x 6 MINUTES AMRAP x 5 MINUTES 3 SETS AMRAP x 5 MINUTES AMRAP x 4 MINUTES AMRAP x 5 MINUTES 2-3 ROUNDS (7 MIN CAP) MIN 1 - :45 Bike 16 Jumping Jacks :30 Lunges 5 Strict Press (WITH EMPTY BARBELL) 5 Inchworm + Push-up :30 Row MIN 2 - :45 Up-Downs 8 Alt. DB Bent Over Row :30 Ring Rows 10 Sit-ups 8/6 Cal Bike 10 Scap Pull Downs w/ Band 5/5 SA KB Deadlifts MIN 3 - :40 Good Mornings 8 Scap Push-ups :30 Mountain Climbers 20 Single Under 8 Clean Deadlift 10 DB Sumo Deadlift 10 Hollow Rocks and/or 10 Glute 8 Sit-ups :30 Up-Downs 8 Hang Muscle Clean 10 Kipping Swings Bridge-Ups STRENGTH STRENGTH 8 Hang Power Clean 5/5 SA KB Upright High Pulls 5-5-5-5 STRENGTH STRENGTH 5-5-5-5 STRENGTH 10 Alt. Lunges Tempo Deadlift (1111) 5-5-5-5 5-5-5-5 Tempo Strict Press (1111) STRENGTH 2 SETS 5/5 SA KB Push Press w/:03 Hold Tempo Bench Press (1111) Tempo Back Squat (1111) EVERY 1:00 x 6 SETS 10 Single DB OH Tricep Extension Overhead every rep (Score is Weight) (Score is Weight) 1 High Hang Power Clean 15 Slow Banded Lat Pull-downs (Score is Weight) (Score is Weight) + 20 Alt. DB Curls STRENGTH WORKOUT WORKOUT 2 Hang Power Cleans ON A 10:00 RUNNING CLOCK... AMRAP x 13 MINUTES WORKOUT WORKOUT 3 ROUNDS -Rest as Needed b/t Sets- Build to a Heavy set of Complex... 12/10 Cal Bike FOR TIME FOR TIME 50 Double Unders (Score is Weight) 10 Deadlifts (135/95)|(95/65) 50 Tuck-ups 12-10-8 10 Push Press (115/75)|(95/65) (Score is Weight) 1 SA KB Deadlift* 10 Slam Balls (20/10) 400m Run Strict Pull-ups WORKOUT 1 SA KB SDHP 12/10 Cal Bike 30/25 Cal Row Thrusters (95/65)|(65/45) Into... EVERY 2:00 x 6 SETS WORKOUT 1 SA Russian KBS 10 Deadlifts 20 DB Renegade Rows 15/12 Cal Bike 4 SETS 1 SA KB Cleans 10 Burpees (35/25)|(25/15) -2:00 Rest- 100 Sit-ups Max Hang Power Cleans ON A 3:00 RUNNNG CLOCK... 1 SA KB Push Press 30/25 Cal Row (115/75)|(95/65) w/ Remainder 200m Run (Score is Rounds + Reps) 400m Run 12-10-8 Into... 20 Alt. DB Snatch (35/25)|(25/15) *Athletes will complete one full 50 Tuck-ups Strict Pull-ups (Score is Reps) Max Toes to Bar in Remaining round on the Right Side and then Thrusters 3 ROUNDS Time complete one full round on the Left (Score is Time) 50 Double Unders Side. (Score is Time) 10 Push Press -Rest 1:00 b/t Sets- (Score is Weight) (Score is Time) (Score is Reps) WORKOUT AMRAP x 15 MINUTES 20/15 Cal Row 20 Russian KBS (53/35)|(35/26) 20 Walking Lunges 20 Up-Downs (Score is Rounds + Reps) © 2020 NCFIT, INC. NCX MON. JUN 8, 2020 SESSION PLAN WARM-UP HIGHLIGHTS EMOM x 6 MINUTES MIN 1 - :45 Bike MIN 2 - :45 Up-Downs *Athlete Goal* – Everyone should aim to start and end a little heavier than last MIN 3 - :40 Good Mornings week while still keeping the hinging movement dialed in. The Cal Bike should STRENGTH 5-5-5-5 take no more than 1:00 and the two movements that follow should take no Tempo Deadlift (1111) more than 1:00 combined. This means athletes are shooting for 3ish rounds! (Score is Weight) WORKOUT AMRAP x 13 MINUTES 12/10 Cal Bike *Coach Focus* – Let’s make sure we are focusing on bar path today. 10 Deadlifts (135/95)|(95/65) 10 Slam Balls (20/10) Specifically we want to dial in proper lat utilization. We also want to ensure 12/10 Cal Bike 10 Deadlifts athletes are keeping the barbell to a moderate weight during the workout so 10 Burpees (Score is Rounds + Reps) they can always complete their sets of 10 in 2 sets or less. *Total Time* – 12:00 Strength // 13:00 Workout // 25:00 Total. INTRO Back to the grind today folks, let's go! Our Strength is going to seem similar to last week because it IS similar to last week. We increase the speed of the tempo slightly and we add in an extra set of 5. This means that we want to see athletes increasing their starting weight slightly and ending a tad heavier than last week. Our main focus in this strength session is to further develop athletes’ understanding of how to keep the bar close, which we break down in the teaching section. Let’s also keep coaching up the under tension pause at the floor instead of letting athletes bounce or crash their weights off the floor. In the workout we are looking for consistency from start to finish. Athletes should pick an RPM on the Bike they KNOW they can repeat for the entire 13:00...even if that doesn’t get them to the prescribed Cals in the 1:00 time limit, it will still set the tone for the rest of the workout. The Deadlifts might not seem too heavy at first glance, but remind athletes they will be Deadlifting twice in each round so they are actually doing 20. This means they should scale back to allow for at least one round of unbroken reps and from there EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCX MON. JUN 8, 2020 athletes should be finishing their sets of 10 in 2 sets. Each round should take roughly 4:00-4:30 and athletes should aim to minimize transition times to get as close to 3 rounds as possible! STIMULUS Strength -- Slightly heavier loading than last week’s Deadlifts. Still want to keep athletes in the 70%-80% realm to make sure they keep the tempo and don’t overdo it. They are going to need to move a little quicker than last week with the extra working set, but they should still get in 1-2 warm-up sets! Workout -- Moderate volume with a moderate time domain. The one movement that does have moderate-high volume is the Deadlift. Dial in the weight properly so athletes can knock out sets of 10 or keep the weight to sets of 5. Today is a great day to have athletes lower the weight so they can move faster and get through more rounds! TIMELINE 0-3 Brief (3 min) 3-9 Warm-up (6 min) 9-17 Teaching (8 min) 17-29 Strength (12 min) 29-32 Transition (3 min) 32-45 Workout (13 min) WARM-UP EMOM x 6 MINUTES MIN 1 - :45 Bike MIN 2 - :45 Up-Downs MIN 3 - :40 Good Mornings TEACHING DEADLIFT LAT ENGAGEMENT -- Proper utilization of the lats during the Deadlift will ensure athletes keep the bar close, which will give them better control over the bar path and will help everyone lift safely. We will take everyone through a quick Barbell Progression and then dive into our drill! Below we outline a quick drill to demonstrate how to engage the lats first with nothing and eventually graduating up to a barbell. EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCX MON. JUN 8, 2020 2 SETS 10 Barbell Good Mornings 6 Above the Knee Deadlifts 6 Below the Knee Deadlifts 6 Full Deadlifts 2 SETS x 6 REPS SET 1 – Bodyweight Lat Engagement - Athletes will start standing tall with arms at their side - They will complete a Good Morning at your call while keeping their arms and lats loose - This should cause the arms to slump forward and hang limpy - After returning to the standing position they will repeat the GM, but you will cue them to squeeze their elbows and triceps into the side of their body - This will activate the lats and should keep the arms much close to the body SET 2 – Barbell Deadlifts - This will replicate the above drill - We will NOT have our athletes complete reps with unengaged lats - Cue athletes as above or use the cue to “bend the bar around your thighs” - You can also cue athletes to “punch their elbow pits forward” - Have them complete full reps on your call continuing to coach the bar path SCALING *Reps, Loading, Volume*… Strength -- If athletes are just getting back to the gym keep an eye on their barbell weight, remember less is more for these individuals. Workout -- Scale back the weight on the Deadlifts to ensure athletes are moved efficiently and safely. You can also scale the reps down to 6-7 per round, or scale one of the sets of 10 to a DB Goblet Reverse Lunge. This will take out some of the heavy hinging while still getting the posterior engagement. EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCX MON. JUN 8, 2020 *Movement Adjustments*... Deadlift -- Athletes can modify this to a Back Rack Reverse Lunge, or Barbell Good Mornings in the strength. In the workout they can complete DB Suitcase Reverse Lunges or Step-ups. Cal Bike -- Our other options for the Bike today consist of a 250m Row, 200m Run, 75 Double Unders or 250m Ski.