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Sat, Mar 23

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Lake Country Bootcamp - Mannford

NOCWYCDF Barbell Event - TULSA, OK

A 10x3 to start each workout. Then barbell accessory workouts with 2 exercises each (Upper Body, Lower Body, and Core) and then a 2 x 3 MAX weight for Bench, Back Squat, and Deadlift after the associated workout.

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NOCWYCDF Barbell Event - TULSA, OK
NOCWYCDF Barbell Event - TULSA, OK

Time & Location

Mar 23, 2024, 8:00 PM – Mar 24, 2024, 10:30 PM

Lake Country Bootcamp - Mannford, 13310 Keystone Loop, Mannford OK

About The Event

2.5 hour barbell workout, with the person who does the max total weight for their 3 primary lifts walking away with The Hammer. Numbers of sign ups will also be determined on the number of volunteers we have. These events are capped at 10 sign ups right now.

We'll start the wokout with a warmup, we will then break into the following (order will vary each event):

No lifting straps, lifting suits, or belts (wrist wraps are okay).

50min Time Cap

Deadlift 10x3 (90-min required rest between sets)

Core Exercise #1 (4 sets)

Core Exercise #2 (4 sets)

Deadlift 2 x 3

50min Time Cap

Back Squat 10x3 (90-min required rest between sets)

Lower Body Exercise #1 (4 sets)

Lower Body Exercise #2 (4 sets)

Back Squat 2 x 3

50min Time Cap

Bench Press 10x3 (90-min required rest between sets)

Upper Body Exercise #1  (4 sets)

Upper Body Exercise #2 (4 sets)

Bench Press 2 x 3

In the end to earn The Hammer you will have to have the best Wilks score which takes into account bodyweight, gener, and total weight moved.

Tickets

  • Volunteer

    Help with moving weights, spotting athletes, and other things that may come up throughout the course of the event. Please only sign up as a volunteer if you are able to attend the event.

    $0.00
    Sale ended
  • NOCWYCDF Barbell

    $75.00
    Sale ended

Total

$0.00

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