28
May
Friday
NCFIT Iron Strong – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
EMOM x 30 MINUTES
Min 1 – :30 Bike
Min 2 – :30 Row
Min 3 – :30 Ski
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
BODY FLOW…
1:00 Cat-Cows
1:00 Elbow to Instep w/ Rotation (each side)
1:00 Tempo Air Squats (5211) (Stay active)
1:00 Wall-Sit
With an empty barbell, perform…
10 Back Squats
8 Cossack Squats
6 Kang Squats
4 Tempo Back Squats (30X1)
Strength
Back Squat (5×5 (30X1)*)
5×5 (30X1)*
Back Squat
*Use 75-80% of 5RM for all sets.
(Score is Load)
Workout
Metcon (Weight)
E2MOM x 14 MINUTES
7 Back Squat (155/105)|(135/95)
7 Burpee Over Bar
7 Push Jerk
(Score is Load)
Cool Down
Warm-up (No Measure)
5:00 Flow Stretching
(No Measure)
C. STRENGTH / GYMNASTICS
Squat Snatch (3-3-3-3-3)
1. 5 SETS
3 Squats Snatches*
*Start moderate and build. Rest as needed b/t sets.
(Score is Load)
Metcon (Time)
2. FOR TIME
15 Squat Snatches @ 75% of 1RM Snatch
-Rest 5:00-
Repeat!
(Score is Time)