BLK LBL Fitness Club – FITNESS / PERFORMANCE

Bench Press

Max Rep Bench Press + Burn Out Set

Week 1:

Max Rep Bench Press @50-60% of 1RM (based on the chart below)

-rest 1:00-

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

Knightbrace (2 Rounds for reps)

(RX’d)

5 Rounds

1:00 Max Double Unders

1:00 Max Push Ups

1:00 Rest

(Scale)

5 Rounds

1:00 Max Single Unders

1:00 Max Plate Press

1:00 Rest

Target number of reps each set:

Double Unders: 70+

Push Ups: Men: 20+/Women: 15+

Minimum number of reps before scaling:

Double Unders: 40

Push Ups: Men: 12/Women: 8

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Calf & Big Toe Stretch

1 Minute Forearm Smash

1 Minute Couch 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.
Calf & Big Toe Stretch

Forearm Smash

Couch Stretch

Fitness – Endurance (Time)

Run, Ski, Run!

*We’re going to touch on lactic threshold and HR today*

Run 1 mile

Ski 1500/1200m

Run 1 mile

All work meant to be performed at a conversational-ish pace