Tuesday July 10, 2018

Tuesday July 10, 2018

Summer Event Announcements

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!

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

Workout of the Day

Warm Up
30 Seconds Of
Jumping Jacks
Ring Rows

Single Unders
Push-Up to Down Dog

PVC Pass Throughs
3 Scap Pull Ups + 3 Kips

2 Sets
15 Sec Ring Support
15 Sec Bottom of Dip Hold
10 Alternating Foot Pedals

Skills & Drills
Double Under
Focus: Target

Movement Prep
Establish Target
:15 Seconds Quick Single Unders
:15 Seconds High Single Unders
:15 Seconds Double Under Practice

Strict Muscle Up
Focus: False Grip

Movement Prep/Progression
3-5 Strict Pull Ups (sub negatives)
3-5 Strict Dips (sub negatives)
5 Bent Leg Seated Muscle Up Transitions
5 Extended Leg Seated Muscle Up Trainsitions
5 Toe Nail Transitions
1-2 False Grip Pull Ups
1-2 Strict Muscle Ups with Spot
1 Strict Muscle Up

*Note – the movement prep is also a progression in skill sets. If you struggle on one part, do not try to attempt something more advance. Coaches will advise.

For Time
Strict Muscle Up
Double Unders

Scale Reps

Strict Pull Up + Strict Dip

Ring Rows
Parallete Dips