Monday June 12, 2018

Monday June 12, 2018

Summer Event Announcements
JUNE:
29th – Friday Night Lights starting @5pm – HEALTHY FOOD POTLUCK! Bring in the goodies!

JULY:
4th – Plan for a Revised Schedule! @8am, 9am, and 10am classes ONLY!
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 Repetitions of Each
-Arm Circles (both directions)
-Overhead/Behind the back Claps
-Hugsies
-Body Twists
-Samson Stretch
-Walkout Push-Ups
-Blocked Squats
+
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats

Skills & Drills
Hang Power Clean
Focus: Hook Grip

Movement Prep
3 Hang High Pulls
3 Hang Muscle Cleans

3 High Hang Power Cleans
3 Hang Power Cleans

Burpees
Focus: Knees to Elbows

Movement Prep
3 Push-ups
3 Frog Hops
3 Burpees

Dumbbell Suitcase Lunge
Focus: Base; Knee Position; Arms Tight

Movement Prep
6 Alternating Lunges (bodyweight)
6 Alternating Lunges (warm up weight)
6 Alternating Lunges (workout weight)

Push Up
Focus: Hand Position

Movement Prep
10 Sec Push Up Plank
5 Push Ups

Movement Substitutions
Push-ups to Box
Knee Push-ups

Workout Prep
Hang Power Clean
8 Min to Build to Workout Weight

Training
EMOM 7
3 Hang Power Cleans (85% of Best Power Clean)

-rest 3 min-

AMRAP 7
Burpees

-rest 3 min-

For Time (7 min Cap)
30-20-10
Dumbbell Suitcase Lunges (45/30)
Hand Release Push Ups


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