BLK LBL Fitness Club – FITNESS / PERFORMANCE

Back Squat (Weightlifting Variable Reps & Sets)

Back Squat (Wave 3):

3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90%

Post: 3 sets of 10 Barbell Rows (supinated grip)

Bent Over Barbell Row – Underhand Grip (Weightlifting Variable Reps & Sets)

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

Focus: With a double underhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
3 Sets

10 Barbell Rows (supinated grip)

-rest 1:00 between sets-

Full Draw (Time)

(RX’d)

6 Rounds

8 Dumbbell Box Step Overs (50s/35s)(20)

12 Alternating Dumbbell Snatches (50/35)

48 Double Unders

(Scale)

6 rounds

8 Single Dumbbell Box Step Ups (light)(20)

8 Alternating Dumbbell Snatches (light)

36 Single Unders

Target time: 12:00-14:00

Time cap: 20:00

Fitness (5 Rounds for reps)

4:00 – 6:00 – 8:00 – 10:00 – 12:00 Amrap

-rest 2:00 between Amraps-

8 Lunge walk steps (away from rig)

10 Dball slams

8 Lunge walk steps (back towards rig)

6 Push ups

Begin where you stopped at previous Amrap.

Skip Into September Challenge (AMRAP – Reps)

Every Monday is test day to see how your skills are improving!

Take 3 minutes to find your best unbroken set (max of 100 reps).

Level 1: single-unders

Level 2: double-unders

Level 3: crossover single-unders

Level 4: crossover double-unders

Note: If you achieved 50+ reps last week, consider moving up a level and working on the next skill as you continue this challenge.