Friday September 14, 2018

Friday September 14, 2018

Events & Announcements

Sept 15 – Flex On the Beach – Gym Closed. Come cheer on your teammates and enjoy some fun in the sun.
Sept 18 – Morning Classes Only.
Sept 19 – Yom Kippur. Gym Closed

Barbells For Boobs is Sunday Oct 14. Event Shirt Sign Up is at front desk.
Lets surpass the amount we raised last year –https://www.barbellsforboobs.org/fundraiser/fbcfstrong


Workout of the Day

Warm Up
3 Sets
30 Jumping Jacks
10 Cossack Squats
10 PVC Pass Throughs
+
3 Sets
20s Elbow Plank
20s Push Up Plank
20s Side Plank (R)
20s Side Plank (L)
20s Rest
+
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Deadlifts

Skills & Drills
Wall Ball
Focus: Leg Drive

Movement Prep
5 MB Front Squats
5 MB Push Press
5 MB Thrusters
5 Wall Balls

Power Snatch
Focus: Cycling; Bracing

Movement Prep
3 High Hang Muscle Snatches
3 Hang Power Snatches
3 Power Snatches
3 Touch and Go Power Snatches (Light Weight)

Workout Prep
In 3 Sets perform 5 Touch and Go Power Snatches building to workout weight

Training
“Karen” (8 Min Cap)
150 Wall Balls (20/14)

-Rest 3 Min-

“Isabel” (8 Min Cap)
30 Power Snatches (135/95)


Accessory
EMOM 20
Min 1: 30s Free Standing HS Hold
Min 2: 30s Hollow Rock
Min 3: 30s Triple Under Practice
Min 4: 3/3 Pistol Squats