BLK LBL Fitness Club – FITNESS / PERFORMANCE

Bench Press

Heavy Single Bench Press

Ira Hayes (Time)

(RX’d)

10 Squat Clean Thrusters (135/95)

30 Handstand Push Ups

20 Thrusters (135/95)

20 Strict Handstand Push Ups

30 Front Squats (135/95)

10 Wall Walks

(Scaled)

10 Dumbbell Squat Clean Thruster (light)

30 Push Ups

20 Thrusters (light)

20 Dumbbell Push Press (light)

30 Front Squats (light)

10 Inchworms

Target time: 12:00-14:00

Time cap: 16:00

Mobility (No Measure)

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

2x 30 Second Pigeon Stretch Drops

2 Minute Bench Stretch for Lats

1 Minute Foot 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.
Pigeon Stretch Drops

Bench Stretch for Lats

Foot Smash

Fitness (Checkmark)

Every 1:00 (4 rounds)

1 min 6 Burpees

2 min 12 D-ball over the shoulder

3 min 12 Kettlebell swings

4 min 12 Dumbbell snatch

5 min 12 Box jump

6 min 12 Dumbbell Reverse lunge

7 min :20 sec plank