Friday 6-13-14

Remember ladies, there is an all girls competition coming up on July 12th. We’d really like to take a group if ladies with us. Ask us about it at the gym and the sooner you sign up, the better as spots will fill up quick!

Swink Fundamentals -Shoulder Strength

Skill & Strength: -5×5 Strict Press

For Time: -150 Singles -50 Air Squats -140 Singles -40 Air Squats -130 Singles -30 Air Squats -120 Singles -20 Air Squats -110 Singles -10 Air Squats

Swink Performance -Shoulder Strength

Strength: -4×3 Front Squats @60-65%, tempo 55×2

8:00, For Calories: -30 Clean and Jerks (95-135/65-95) -with remaining time, get as many calories on the rower as possible.

Anthony showing great flexibility and control in the overhead squats from Wednesday.