Workout of the Day: Tuesday, 6.25.13

This is it, friends – the end is near!

MEASUREMENT TIMES for the BCCC are as follows:

7-9am Meg
1-1:30 Meg
5-7 Greg
6:30-9:30am Erin
11:30 – 1:30 Greg
4:30-7:30 Erin
7-9am Meg
1-2pm Meg
3:30 – 6 Meg
PROM is (still) this Saturday and we’ve got some great news.  Jason Matthew Salon (owned by none other than CFCCer Joyce Miele (or Mike Miele’s better half for those of you who don’t train in the A.M.) over in Rittenhouse is giving all CFCC members 30% of getting their hair did for the day of!  Speaking from personal experience, this swanky salon would be a GREAT start to what will inevitably an awesome evening.  Additionally, there are make-up artists on hand if you’d like to take your already stunning good looks to the next level. Call 215-665-8030 to make an appt.  Check out their website here.  Below, please note how good Eileen’s hair looks.  This TOO could be you.


Below, Liddie approaches Position 2 in the Snatch.  The Hang Snatch begins from Position 2 which would see the barbell right at the knee.



MOVEMENT PREP: Foam Roll and Lax Ball as needed, 5 minutes. Wall Quad Stretch from Spiderman, 1 minute per side. PVC Loaded Wall Facing Overhead Squat, 5, 10 second holds in the bottom with 10 seconds of rest in between – focus is on perfect positioning (no lumbar rounding, stretching the floor with the feet, etc.)
SKILL WORK: Snatch Drills
STRENGTH: Hang Snatch, up to a peak of 1.
CONDITIONING: AMRAP 3 minutes of Burpees directly followed by AMRAP 3 minutes of Double Unders directly followed by AMRAP in 3 minutes of Pull-ups. Record your number of reps for each movement.

Oly Coach Mike Zoda snatches 98kg in the meet this past Saturday held at CFCC.  That, my friends is 215.6lbs. at a bodyweight of 69kg (151.8lbs).

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