Friday 5-6-16

Sorry everyone for the late post. As some of you know, I love movies and Captain America came out last night so we had to go see it!!!

Anywho, don’t forget that this Saturday, we are doing the 9:45am class at Frank Seale middle school track. The address is 700 George Hopper Road. We will still have our 8am Performance class, but will cut it a bit short in order to get to the track on time.

Don’t forget Regionals are next Friday-Sunday!!!  Be looking for an adjusted schedule Thursday, Friday and Saturday.

Swink Intro Skill: -Cleans

Complete the following: -30 Power Cleans

Core: -3×Max Rep Hanging Leg Raises

Swink Sweat 18:00 AMRAP -MB Bear Crawl -20 Dead Bugs -Crabwalk -20 Bird Dogs

Swink Fundamentals -Shoulder Strength -Glute Strength

Strength: -4×5 RDLs -4×5 BTN Press, wide

For Time: -50 Calorie Row -25 Power Cleans RX (95/65) RX+ (115/80) -30 Calorie Row -15 Power Cleans RX (115/80) RX+ (135/95)

Swink Performance Strength: -4×5 Ring Dip Negatives/Weighted Ring Dips -4×5 Muscle Up transitions, any form/type

For Time: -100 Double Unders -25 Power Snatches (75/55) -50 Double Unders -15 Power Snatches (95/65)

Core: -3×15/side Plank MedBall pushes

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