BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance

Deadstop Shoulder Press

6 sets

2 Dead-Stop Shoulder Press (Build in weight)

– Rest 60-90 seconds between sets-

Sabercat (3 Rounds for reps)

(RX’d)

3 sets

3:00 AMRAP

30/24 Calorie Row

Max 50ft Shuttle Runs

-rest 3:00 between sets-

* Each shuttle run rep is 25 feet down + 25 feet back.

(Scale)

3 sets

3:00 AMRAP

20/15 Calorie Row

Max 50ft Shuttle Runs

-rest 3:00 between sets-

Target number of reps each set: 10+ Reps

Minimum number of reps before scaling: 7 Reps

Cooldown/Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

20x Shoo the Cat

1 Minute Dorsiflexion Matrix

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Shoo the Cat

Dorsiflexion Matrix

Fitness

Functional Pump (Shoulders & Arms) (Checkmark)

3 sets:

10 Seated Dumbbell Strict Press at RPE 8-9

20 Incline Dumbbell Curls at RPE 8-9

-rest 1 minute-

10 Upright Rows at RPE 8-9

20 Dumbbell Tricep Kickback Extensions (each side) at RPE 8-9

-rest 1 minutes b/t sets-

-DIRECTLY AFTERWARDS-

2 sets:

60 seconds of Max push ups

-rest 30 seconds-

60 seconds of Max Banded Curls

-rest 30 seconds-

60 Seconds of Max Banded French Press (moderate weight)

-rest 1 minutes between sets-

Athletes Notes

Demo Videos

Double Dumbbell Seated Strict Press

Incline Dumbbell Curls

Upright Row

Dumbbell Tricep Kickback Extensions

Strict Handstand Push Up

Banded Bicep Curls

Banded French Press