Friday July 6, 2018

Friday July 6, 2018

Summer Event Announcements

JULY
22nd – FREE In-house Powerlifting Meet! We need at least 8 men and 8 women who are CURRENT MEMBERS to get this going. Participants arrive at @7am, first lifts will be @8am. This will also a HEALTHY Potluck, bring more goodies!

AUG
5th – 2 YEAR FBCF GYM-IVARSARY – save the date for some fun stuff!

Workout of the Day

Warm Up
3 Sets
10 Seal Jacks
10 Med Ball Slams
10 Ring Rows

Mobility
2 Sets
10 Cuban Press (PVC)
10 Band Pull Aparts
10 Alternating Scorpion Stretches

Skills & Drills
Bench Press
Focus: Be The Bench

Movement Prep
10 Reps with empty barbell

Strict Pull Up
Focus: Hollow Body

Movement Prep
10 Scap Pull-ups
1-3 Strict Pull-ups

Movement Substitutions
1-3 Negatives
10 Hard Ring Rows

Workout Prep
Build to starting weight. Weight should be challenging but doable.

Training
Bench Press (1 sec pause on chest)
3-3-3-3-3

*After each set perform 50% of your max strict unbroken pull ups

Rest as needed