BLK LBL Fitness Club – FITNESS / PERFORMANCE
Split Jerk (Weightlifting Variable Reps & Sets)
Split Jerk (5×2 @ 65-70%)
Focus: Foot position, posture, bar speed
Mount Mitchell (2 Rounds for reps)
(RX’d)
8 Rounds
30 seconds Max Burpees
-rest 30 seconds-
30 seconds Max Meter Row
-rest 30 seconds-
(Scale)
8 Rounds
30 seconds Up Downs
-rest 30 seconds-
30 seconds Max Meter Row
-rest 30 seconds-
Target number of reps:
Burpees: 65+ Burpees
Meters: 1000/800+ Meters
Minimum number of reps before scaling: No minimum, just move!
Fitness – Endurance (Time)
100yd Sled Push (5-/3+25lb plate)
75 air squats
50 burpees
25 box jumps (30/24)
100yd Sled Push (5/3+25lb plate)
October Step Up Challenge (AMRAP – Reps)
Week 1 (October 1 – October 4): accumulate 100 step-ups in this short week
Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench, a stack of plates, etc.). Any step-up reps performed throughout the week will count towards your weekly total. They can be in a workout, at the gym, from home, outside, anything counts! Just get it in within the week.
Log the number of step-ups you completed TODAY below. Then, on Saturday, note if you hit your weekly target of 100 step-ups accumulated throughout the week.