5/22/2020 - NCGO

DAILY-5 WARM-UP
1:00 Cardio Choice into...
EMOM x 4 MINUTES
10 Single DB Russian Swing + Max Sit-ups
(No Measure)

FULL-BODY STRENGTH 3 SETS ON A 10:00 CLOCK...
6 DB Deadlifts
8 DB Hang Power Cleans
10 DB Up-Downs
-Rest as Needed b/t Sets-
(Score is Load)

FULL-BODY SPRINT WORKOUT
EMOM x 5 MINUTES
:45 Max Up-Downs
-2:00 Rest-
EMOM x 5 MINUTES
:45 Max DB Hang Power Clean
-2:00 Rest-
EMOM x 5 MINUTES
:45 Max DB Renegade Row* *No push-up (Score is Reps)

FINISHER + NCMOBILITY AMRAP x 5 MINUTES 2,4,6,and so on... Glute Bridges Alt. V-ups
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5/22/2020 - NCMETCON

WARM-UP 2:00 on any monostructural piece (moderate!)
INTO… 2 SETS
10 PVC Passes (straight arms and controlled)
10 PVC Snatch Balance (to ½ Squat Power)
10 PVC Back Back Squats (:02 pause in the bottom)
10 PVC Behind the Neck Presses (from the bottom of the last squat!)
20 PVC Hops (jump from side to side)

STRENGTH ON A 20:00 RUNNING CLOCK... Build to 3RM Snatch* *Power or Full, Athlete Choice (Score is Load)

BENCHMARK WORKOUT
"ISABEL" FOR TIME
30 Power Snatch (135/95)|(95/65)
*Last seen in 2018 (Score is Time)
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Comments

Izzy Wieck

Izzy Wieck 1 month, 3 weeks ago / Reply

5/22/2020 - NCGO: 186 reps
Notes: Up downs 13, 13, 12, 12, 11 Hang DB power cleans (10 lbs) on each hand 20, 19, 18, 17, 19 Renegade rows 7, 10, 10, 10, 8

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