BLK LBL Fitness Club – FITNESS / PERFORMANCE

Snatch Balance (Weightlifting Variable Reps & Sets)

Skill Focus (Snatch Balance / Sots Press):

Snatch Balance (2×2 @ 50%)

Sots Press (2×5 light)

Focus: Clean and precise movement under fatigue

Sots Press (Weightlifting Variable Reps & Sets)

Sots Press
2 sets:

5 Sots Press (light)

Old Speck Mountain (Time)

(RX’d)

21-18-15-12-9

Toes to Bar

7-6-5-4-3

50ft Shuttle Run

(Scale)

18-15-12-9-6

Hanging Knee Raises

6-5-4-3-2

50ft Shuttle Run

Target time: 7:00-9:00

Time cap: 13:00

Fitness (AMRAP – Rounds and Reps)

5 sets

5:00 AMRAP

10 Deadlift (135/85)

10 Toes to bar/ Knee Rasies

300m Row (50m = 1 rep)

Rest 1 min

October Step Up Challenge (AMRAP – Reps)

Week 1 (October 1 – October 4): accumulate 100 step-ups in this short week

Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench, a stack of plates, etc.). Any step-up reps performed throughout the week will count towards your weekly total. They can be in a workout, at the gym, from home, outside, anything counts! Just get it in within the week.

Log the number of step-ups you completed TODAY below. Then, on Saturday, note if you hit your weekly target of 100 step-ups accumulated throughout the week.