#3483 – Wednesday 10/9
ATHLETE GOAL – In the strength session, get 15 solid Touch and Go touches at a weight that “overloads” the workout weight. In the workout, choose a weight that 7-10+ is doable unbroken when fresh. For the dips/push-ups, don’t go to full failure…shake out a few reps prior.
STIMULUS – Classic pull + push combination in Eliza-plus. The set of 27 makes this workout a little more of a grind than the original.
We want to set about a 15:00 overall cap for this workout. Fittest athletes could be in the 8-10 range. The goal is to have everyone in the 12-15 range for the day.
For the cleans, weight should be moderate-light…we want to see athletes always be able to move the bar no matter how tired they are. Like we said above, push-ups / dips should be tackled in small sets for athletes working on those skills. For your fittest, bigger sets but still want to avoid failure
5 x 3
*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM
NCFIT BENCHMARK WORKOUT
Power Clean 135/95#
Ring Dip or Hand Release Push-ups
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)
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