Tuesday July 10, 2018

Tuesday July 10, 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
30 Seconds Of
Jumping Jacks
Ring Rows

Single Unders
Push-Up to Down Dog

PVC Pass Throughs
3 Scap Pull Ups + 3 Kips

Mobility
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.

Training
For Time
5-4-3-2-1
Strict Muscle Up
50-40-30-20-10
Double Unders

Scaling
Scale Reps

10-8-6-4-2
Strict Pull Up + Strict Dip

15-12-9-6-3
Ring Rows
Parallete Dips


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