Monday July 9, 2018

Monday July 9, 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
10 Repititions Of
Walkouts
Quad Stretch
Push-up to Down Dog
Deep Side Lunges
Slow Burpees
Blocked Squats
+
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
5 Front Squats

Mobility
30 Sec PVC Pass Through
12 Banded Squat Therapy Squats
Focus On:
1. Spread the floor apart with the feet
2. Maintain lumbar curve
3. Send the hips down and back
4. Have the knees track over the toes
5. Keep the heels grounded
6. Hips below crease of knee
30 Sec PVC Overhead Squats

Skills & Drills
Overhead Squat
Focus: Bend the Bar; Eyes

Movement Prep
10 PVC Overhead Squats
5 Pausing Overhead Squats

Workout Prep
In 2-3 Sets build to starting weight

Training
Overhead Squat
1-1-1-1-1

Back squat
1-1-1-1-1

Increase the load on each rep.

Scaling
Overhead Squat
3-3-3-3-3

Back Squat
3-3-3-3-3