BLK LBL Fitness Club – FITNESS / PERFORMANCE

Tempo Front Squats

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

* Rest as needed between sets *
8 sets

2 Tempo Front Squat (70-80%)

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

-rest 60-90 between sets-

Badlands (Time)

(RX’d)

15-12-9

Hang Squat Clean (115/85)

Burpee Box Get Over (30/24)

Chest to Bar Pullups

(Scale)

15-12-9

Hang Dumbbell Squat Clean (light)

Up Down Box step up (24/20)

Jumping Pull Ups

Target time: 8-10 minutes

Time cap: 12 minutes

Mobility (No Measure)

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

2x 10 Shoulder Extension Bridges

20 Scorpion Kicks (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.
Shoulder Extension Bridges

Scorpion Kicks

Barbell Forearm Stretch

Fitness (Time)

75/60 Calorie Air Bike

Every 1:00 6 Dumbbell press

-Starting out with 6 Dumbbell Strict Press then ride as many calories as possible until the next minute. Continue until 75/60 calories or 15 min Time Cap

Standing Alternating DB Curl (No Measure)

1 Video

1×15

3 sets:15 reps (each side) – RPE 7

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

Cool Down (No Measure)

2:00 Walk

Mobility: 1:00 Each

Shoulder stretch R/L

Seated QL stretch R/L

Wall sit V-stretch