Wednesday July 11, 2018

Wednesday July 11, 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
Walkouts
Air Squats

Push-up to Down Dog
Active Samson

Active Spidermans
Air Squats
+
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Stiff-Legged Snatch Grip Deadlifts
5 Front Squats

Mobility
10 Squat Stretches
1 Min Wrist Stratch
1 Min Front Rack Stretch

Skills & Drills
Hang Power Clean & Hang Power Snatch
Focus: Sponges; Hook Grip

Movement Prep
Hold Clean Finish Position – 5 Seconds
High Hang Power Clean – 5 Reps
Hang Power Clean – 5 Reps
Hold Snatch Finish Position – 5 Seconds
High Hang Power Snatch – 5 Reps
Hang Power Snatch – 5 Reps

Training
Hang Power Clean
1-1-1-1-1

Hang Power Snatch
1-1-1-1-1

*Note: If these movements are still a little new for you, perform 3 reps in each set at lighter loads.