BLK LBL Fitness Club – FITNESS / PERFORMANCE
Performance
Deadstop Deadlift
Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip)
in 15:00
Gyros (Time)
(RX’d)
30 GHDs (or V-Ups)
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 Toes to Bar
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 GHDs (or V-Ups)
(Scale)
30 Sit Ups
10 Box Step Ups (24/20)
20 Wall Ball Thrusters (light)
10 Box Step Ups (24/20)
20 Hanging Knee Raises
10 Box Step Ups (24/20)
20 Wall Ball Thrusters (light)
10 Box Step Ups (24/20)
30 Sit Ups
Target time: 11-13 minutes
Time cap: 15 minutes
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 10 Reverse Leg Raises (each side)
1 Minute Barbell Forearm Stretch
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.
Couch Stretch
Reverse Leg Raises
Barbell Forearm Stretch
Fitness
MIMI PUMP – Chest and Triceps (Time)
4 Rounds
• 10 Barbell Bench Press
@ moderate weight – maintain quality
• 10 Reverse Grip Incline Dumbbell Bench Press
@ Moderate weight – maintain control and quality
• 12 Flat Bench DB Chest Fly
@ moderate weight – maintain quality
• 10 Standing KB Crush Grip French Press
@ moderate weight – maintain quality
-Rest 2 min b/t rounds-
Athletes Notes
Bench Press
Reverse Grip Incline Dumbbell Bench Press
Flat Bench DB Chest Fly
Standing KB Crush Grip French Press
Metcon (AMRAP – Rounds and Reps)
16:00 Amrap
14 Dumbbell Snatch
12 Cal Row
10 Hanging Knee Raises/Toes to Bar