Workout of the Day: Friday, 5.3.13

ROWING, with Greg, at 530pm.

FOUNDATIONS, with Greg, at 630pm.

HYBRID/ADVANCED OLY, with Jim, 7-9am and 530-730pm.

The East Coast Gold Classic is this weekend in Lancaster PA and a number of CFCC staff and members are competing!  I am away for a wedding this weekend so I won’t be able to watch all the action but stay tuned to the Liberty Barbell Club Facebook Page for news and events from the competition all weekend!

Below, the 6am gives a rousing round of applause for Mike Thomas’s FIRST muscle-up (I’m sure of many :)).



MOVEMENT PREP: Lax Ball Shoulders and Glutes as needed, 5 minutes.

ACTIVATION: Clapping Push-ups, practice banded where necessary, for 5 minutes.

SKILL WORK: Single-Arm Dumbbell Snatching – practice for about 10 minutes.


“South Street”

Complete 21-15-9 reps for time of:

Hang Dumbbell Snatch (45/25), left arm

Hang Dumbbell Snatch (45/25), right arm

Clapping Push-ups

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