BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance

Tempo Bench Press

Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion

* Rest as needed between sets *
10 sets

3 Tempo Bench Press (60-70%)

Tempo = 3 sec down/no pause/1 sec up/no pause (3010)

-rest 60-90 seconds between sets-

Nile Monitor (Time)

(RX’d)

13-11-9-7-5

Push Up + Renegade Row (50s/35s)

-50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row-

(Scale)

13-11-9-7-5

Dumbbell Bench + Bent Over Double Dumbbell Row (light)

-50ft Walking Lunge after each set Bench + Bent over Row-

Target time: 12-14:00

Time cap: 15:00

Cooldown/Mobility

Mobility (No Measure)

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

2x 15 Side Lying Rotations (each side)

1 Minute Band Wrist Mobilization

1 Minute Posterior Shoulder 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.
Side Lying Rotations

Band Wrist Mobilization

Posterior Shoulder Smash

Fitness (Time)

Teams of 2

50 Dumbbell Shoulder to Overhead

50 yd. Sled Push

50 Alternating Dumbbell Snatch

-Then-

120 Cal Bike

Accessory (No Measure)

2:00 Slow Bike or Walk

1:00 (each)

World’s Greatest Stretch

Pigeon Pose

Childs Pose

Twisted Cross