BLK LBL Fitness Club – FITNESS / PERFORMANCE

Bench Press

Max Rep Bench Press + Burn Out Set

Week 8:

Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below

-rest 1:00-

Burn Out Set: Max Reps @50% of the weight performed above

Failure to Launch (Time)

(RX’d)

30 Shoulder to Overhead (95/65)

30 Box Jump Overs (20)

20 Shoulder to Overhead (115/85)

20 Box Jump Overs (24/20)

10 Shoulder to Overhead (135/95)

10 Box Jump Overs (30/24)

(Scale)

30 Dumbbell Push Press (light)

30 Box Step Ups (20)

20 Dumbbell Push Press (light)

20 Box Step Ups (24/20)

10 Dumbbell Push Press (light)

10 Box Step Ups (24/20)

Target time: 8:00-10:00

Time cap: 13:00

Fitness (Time)

Every 2:00 (8 sets)

10 Hanging Knee Raises

10 Dumbbell Deadlifts

25 Single Unders

*1:45 Time Cap

Russian Kettlebell Swing (Checkmark)

5X8

5 sets of 8 (Moderate weight)