BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 4: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below Back Squat Progression Overview (No Measure) During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits. Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM. In Pounds: 1RM………….Increase = 365#……..start at 50% and increase by 15 pounds every week In Kilos: 1RM…………..Increase = 165kg…….start at 50% and increase by 7.5kg every week Mobility (No Measure) 3 minutes of easy cardio (this can be walk,...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Repeat Workout 52 (3 Rounds for reps) (RX’d) 7:00 AMRAP 1000/850m Ski (OR Row) In remaining time: Max reps Strict Handstand Push Ups -rest 5:00- 7:00 AMRAP 1000/850m Ski (OR Row) In remaining time: Max reps Push Ups -rest 5:00- 7:00 AMRAP 1000/850m Ski (OR Row) In remaining time: Max Dumbbell Bench Press (2×50/35) (Scale) 7:00 AMRAP 750/650m Ski (OR Row) In remaining time: Max reps Dumbbell Push Press -rest 5:00- 7:00 AMRAP 750/650m Ski (OR Row) In remaining time: Max reps elevated Bar Push Ups -rest 5:00- 7:00 AMRAP 750/650m Ski (OR Row) In remaining time: Max Dumbbell Bench Press (light) Target number of reps each set: Set 1: 20+ Reps Set 2: 30+ Reps Set 3: 30+ Reps Minimum number of reps before scaling: Set 1: 15 Reps Set 2: 20 Reps Set 3: 20 RepsRepeat from April 19, 2024...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Option 1: Ben Solo (AMRAP – Rounds and Reps) (RX’d) 12:00 AMRAP 12/10 Calorie Air Bike 10 Kettlebell Goblet Squats (53/35) Target Rounds: 7+ rounds Minimum number of rounds before scaling: 5 Rounds Option 2: Recovery Workout (Checkmark) 40-45 Min Air Bike @Zone 2 Pace First 20 minutes are 10 Sec Sprint, followed by 50 Sec Recovery Spin -then- 20-25 Min Z2 How to Calculate Zone 2 Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR) Zone 2 Range: Minimum = RHR + .5(HRR) Maximum = RHR + .75(HRR) EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR) RHR = 220 – 30 – 60 = 130 Zone 2 Range Minimum = 60 +.5(130) = 60+65 = 125 Maximum = 60 +.75(130) = 60+97.5 = 157.5 Zone 2 Range = 125 bpm to 157.5 bpmRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Jango Fett (Time) (RX’d) Teams of 2 5 sets (each/1:1) 250/200m Ski (OR Row) 15 Power Snatch (75/55) 3 Wall Walks (Scale) Teams of 2 5 sets (each/1:1) 150/125m Ski (OR Row) 12 Dumbbell Snatch (light) 3 Inchworms Target time each set: 2:20-2:45 Time cap each set: 3:00 Core Work: (Checkmark) 4 sets: 10 Turkish Sit Ups -rest 30 seconds- 30 Seated Oblique Twists with Med Ball (each side) -rest 30 seconds- 30 yd Isolateral DB Farmers Carry (left) 30 yd Isolateral DB Farmers Carry (right) -Rest 2 minutes between rounds- * Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds Turkish Sit Ups Seated Oblique Twists with Med Ball Isolateral DB Farmers CarryRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Rope Climbs (Checkmark) Strength Option – 8 minute EMOM: Level 1: Odd Minute: 30 second Hang on Rig Even Minute: 10-12 Heel Assist Rope Pull Ups Level 2: Odd Minute: 40 second Hang on Rig Even Minute: 4-5 Rope Pull to Stand Level 3: Odd Minute: 1 Legless Seated To Stand Even Minute: 2 Rope Climbs Conditioning Option Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute Workout: 8 minute EMOM: Odd Minute: 2 Rope Climbs Even Minute: 10 GHD Sit Ups OR 15 V- Ups Gymnastics: Strict Pull-ups (Checkmark) 6 minute EMOM Level 1: Odd Minute: 4-6 Box Assist Pull Ups Even Minute: 5-7 Ring Rows Level 2: Odd Minute: 4-6 Chin Ups on Rig Even Minute: 3-5 Strict Pull Ups Level 3: Odd Minute: 6-8 Chin Ups on Rig Even Minute: 3-5...Read more