BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Bench Press

3 Bench Press @ 7/10 RPE

3 Bench Press @ 7/10 RPE

3 Bench Press @ 8/10 RPE

3 Bench Press @ 8/10 RPE

3 Bench Press @ 8/10 RPE

Superset with 10 Supinated Barbell Bent Over Row @ 7/10 RPE

Metcon (Distance)

4 minute Row @RPE 7

-rest 2 minutes-

3 minute Row @RPE 7.5

-rest 90 seconds-

2 minute Row @RPE 8

-rest 1 minute-

1 minute Row @RPE 8.5

*start the 4 minute Row at 2-3 seconds slower per 500m than your estimated 5k pace and work to get faster paces as the time decreases each “rep.” For additional reference, the 1 minute Row should be only 2-3 seconds slower per 500m than your estimated 1k pace.
TARGET SCORE

Target meters: 2500/2000+