7
Jul
FRIDAY
BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS
Metcon (No Measure)
2 Sets
Tabata 1: (:20 ON / :10 OFF)
Calorie Row
– Rest 1:00
Tabata 2: (:20 ON / :10 OFF)
DB Squat Cleans
– Rest 1:00
Tabata 3: (:20 ON / :10 OFF)
V-Ups
– Rest 1:00
Score is total reps
PERFORMANCE
Pause Front Squat
2 Pause Front Squat + 1 Tempo Front Squat @ 7.5/10 RPE
2 Pause Front Squat + 1 Tempo Front Squat @ 7.8/10 RPE
2 Pause Front Squat + 1 Tempo Front Squat @ 8/10 RPE
2 Pause Front Squat + 1 Tempo Front Squat @ 8.5/10 RPE
2 Pause Front Squat + 1 Tempo Front Squat @ 9/10 RPE
*After each set 10/8 calorie bike sprint.
Pause Squat = Pause for 3 seconds at bottom
Tempo Front Squat = 5 seconds down, 3 seconds pause at bottom
*Rest :60 – :90 seconds between sets
Metcon (Time)
10-20-30
Back Rack Forward Lunges (135/95)
30-20-10
Toes to bar
TARGET SCORE:
Target time: sub 8:00
Time cap: 12:00