BLK LBL Fitness Club – FITNESS / PERFORMANCE

Clean and Jerk (Weightlifting Variable Reps & Sets)

5 sets:

1 Clean and Jerk (@ 75–80%)

-rest 60-90 seconds between sets-

Cobwebs (Time)

(RX’d)

5 Rounds

20 GHDs (or V-Ups)

75 Double Unders

5 Wall Walks

(Scale)

5 Rounds

15 Sit Ups

60 Single Unders

3 Inchworms

Target time: 12:00-14:00

Time cap: 16:00

Glute Gainz – BETA (Checkmark)

Glute Power & Balance

1. Warm-Up (8 min – No Jumping)

10 Banded Glute Kickbacks

10 Lateral Lunges

10 Hip Circles

10 Knee Hugs + Calf Raise

10 Fire Hydrants

10 Cossack Squats

10 Glute Bridge Marches

2. Strength Block (20 min)

-Barbell Deficit Romanian Deadlift – 4 × 10

-Dumbbell Bulgarian Split Squat – 3 × 10 each

-Cable/Band Pull-Through – 3 × 15

-Weighted Step-Up – 3 × 12 each

-20-sec Glute Bridge Iso Hold (end of each set)

3. Conditioning – Ladder Circuit (15–18 min)

6 → 8 → 10 → 12 → 14 reps

Kettlebell Swing

Alternating Lateral Step-Up

Jump-Free Squat Pulse (1 rep = down + 3 pulses)

4. Finisher (Glute + Core – 8 min)

15 Hip Thrust Pulses

10 Side Plank Leg Lifts (each)

20 Banded Clamshells

15 Donkey Kick Pulses (each)

× 2 Rounds

5. Cool Down (5–7 min)

Hamstring Scoop Stretch

Pigeon Pose

Child’s Pose w/ Side Reach

Seated Forward Fold

Fitness – Endurance (Checkmark)

Every 1:00 (30:00)

Minute 1: 15/12 cal Row

Minute 2: 5 Sandbag Cleans (or 5 Power Cleans at 135/65)

Minute 3: 15/12 cal Air Bike

Minute 4: 30 yd sled push (3-45s/2-45s) -or- Weighted Walking Lunge (2-KB)

Minute 5: Rest