BLK LBL Fitness Club – FITNESS / PERFORMANCE Tempo Bench Press Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion * Rest as needed between sets * 8 sets 2 Tempo Bench Press (70-80%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 seconds between sets- Bison (3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 10 Alternating V-Ups 3 Bench Press (Slow and controlled, empty bar) 5 Ring Rows 10 Single Arm Dumbbell Upright Row (each) 2. Strength 8 sets 2 Tempo Bench Press (70-80%) Tempo = 3 sec...Read More