Monday September 10, 2018

Monday September 10, 2018

Events & Announcements
Sept 10 – Morning Classes Only
Sept 11 – Rosh Hashana – Gym Closed
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
EMOM 6
Min 1: 7 Burpees
*Remainder of minute: air squats –>lunges–>cossack squats
Min 2: 7 Plate Ground to Overhead
*Remainder of minute: calf stretch on plate–>walkouts–>plate hops.
+
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats

Skills & Drills
Power Clean & Push Jerk
Focus: Jump!

Movement Prep
3 Hang Power Cleans
3 Push Press
3 Power Cleans
3 Push Jerks

Then: 3 Sets
1 Power Clean
2 Hang Power Cleans
3 Push Jerks

Workout Prep
2 Sets to build to starting weight for Part I

Part I
Every 2 Minutes for 10 Minutes (5 Sets)
1 Power Clean
2 Hang Power Clean
3 Push Jerks

*Start at 60%. Increase weight only if form and mechanics are solid

Part II
For Time
5 Clean and Jerks (135/95)
200m Run
10 Clean and Jerks
400m Run
20 Clean and Jerks
800m Run


Accessory
EMOM 20
Min 0-5: 1 Deficit HSPU (tough)
Min 6-10: 1-3 Strict Muscle Up (sub low ring transitions)
Min 11-20: 8 Toes to Bar + 8 Push Ups