BLK LBL Fitness Club – FITNESS / PERFORMANCE

Deadlift (Weightlifting Variable Reps & Sets)

Deadlift (Wave 3):

Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90%

Post: 3 sets of 10 Dumbbell Arnold Press

Seated Arnold Press (Weightlifting Variable Reps & Sets)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.
3 Sets

10 Dumbbell Arnold Press

-rest 1 miute between sets-

Pack Out (4 Rounds for distance)

(RX’d)

4 sets

2:30 AMRAP

12/10 Calorie Air Bike

12/10 Calorie Row

Max Distance 50ft Shuttle Run

-Rest 2:30 between sets-

(Scale)

4 sets

2:30 AMRAP

8/6 Calorie Air Bike

8/6 Calorie Row

Max Distance 50ft Shuttle Run

-Rest 2:30 between sets-

Target number of reps each set: 5+ shuttle runs

Minimum number of reps before scaling: 4 shuttle runs

Fitness – Endurance (Time)

Buy-In

150/120cal Ski

Into:

3 Rounds of

100ft. Double KB Overhead Carry

10 KB Swings

100ft. Double KB Front Rack Carry

10 KB Swings

100ft. Double KB Farmers Carry

Rest 1:00

Mobility (No Measure)

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

2x 1 Minute Ring Bicep Stretch

2×10 Seated External Rotations

1 Minute Posterior Shoulder Smash

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.
Ring Bicep Stretch

Seated External Rotations

Posterior Shoulder Smash