LOVE ALL OF THE AMAZING VIDEOS OF YOU ALL TAKING THE “SALLY UP” CHALLENGE!! KEEP EM COMING!
CHECK OUT THE NC LAB FB PAGE!
So far we have had such a great response to the NC Lab site, programming etc. We are so pumped to be sharing all of the fun we have at the gym every day with all of you. Hopefully it has been obvious what a good time we have together, and hope you are doing the same.
At the end of the day though, we are all here because we want to get fit. You wouldn’t be putting yourself through these sessions if you weren’t serious about taking yourself to the next level….and neither would we!! The first few days we were posting we made sure to remind you guys to check out the “Why the Lab” page on this site. It has a lot of info about who this site is for and how to get the most out of it. If you haven’t checked it out…PLEASE DO IT!
With that said, we have gotten a lot of cool feedback from people who “have no intention of doing all of the programming, and will rarely do any of it RX’d, but love being able to share in the fun”. We love that. If you are in that camp, please keep it up and know we love having you as part of the NC Lab crew.
If you ARE using this program to improve specifically for competition/the Games, make sure you pay attention to the final few lines from the “Why the Lab” section. Get a coach, work your weaknesses….etc. One of the major flaws with following just a generic competition program for the masses (even the best ones) is that we all have our strengths and weaknesses. In our crew we all know what those things are and will work individually where we feel we need a little extra love. For some it’s extra gymnastics, others it’s lifting, mobility, technique. You don’t need to necessarily add a ton of VOLUME with that stuff because, as you can see, we hit a lot and we hit it often with this program. But, maybe 1-2 times a week you need to be picking a weakness and attacking it! Only you know what those weaknesses are.
P.S….If you DON’T think you have a weakness…we will do our best to help you find one.
NC Lab. Week 2. Day 2.
1 min Row for Calories (try to hold 20/15)
1 min max reps Power Clean 135/95 (15 is a good goal)
1 min Airdyne for RPM (75/65)
10 Pull Ups
10 Dumbbell Push Press 50/35
7 min AMRAP
8 KB Swings 2/1.5
8 GHD Sit Ups