• Betsy

Friday 1-2-15


Some change is coming and we could not be more excited about it! More at that as the month goes on. First thing, a gym meeting, we are planning one soon so be on the lookout for that.

Also, the 5:30am and 6:30am classes are canceled, we’re sorry for any inconvenience this may cause.

Swink Fundamentals -Shoulder Strength

Skill: -Snatch (squat) Technique

Strength: -Find a tough 1 rep for Snatch -3×7-10 Pullup Negatives

For Time: -1000m Row

Swink Performance -Shoulder Strength

Skill: -Snatch Complex: 5 Sets of: 1 Power Snatch, 1 Hang Squat Snatch, 2 Overhead Squats, @60-70%

For Time: -5 Rounds of Cindy/”Mega” Cindy •5 Pullups/5 Chest 2 Bar •10 Pushups/10 Ring Pushups •15 Air Squats/14 Pistols (alternating)


Happy New Year from your gym dog Milli!

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