Friday 10-9-15

Time for some fun training headed into the weekend guys and gals. We had a great turnout for Open Gym. It’s awesome to see that group of people getting in there and working those weaknesses. Keep it up everyone!

Swink Sweat Skill: -Running

Complete the following: -1 Mile Run/800m Run -100 AbMat Situps/75 AbMat Situps Rest 3:00 -800m Run/400m Run -50 Air Squats/30 Air Squats

Swink Fundamentals -Shoulder Mobility -Shoulder Strength

Skill: -Ring Pushup Hold

3 Rounds of: -1:00 Pullup Hang -10 Box Jumps -1:00 Ring Pushup Hold -20 Air Squats w/ PVC pipe overhead

Swink Performance -Shoulder Mobility -Shoulder Strength

Strength: -3×Max Tuck Hold

For Total Max Reps: 5 Times through the following -30 sec Push Jerk -30 sec Rest -30 sec Strict Pullups -30 sec Rest

From Barbell tonight.