Friday 9-12-14

For those who were able to come to the gym Thursday night and participate in the 9/11 memorial workout, thank you for coming out!  Those who didn’t get a chance to do it will, that’ll be your workout for the day. There will be an alternate workout for those who did the 9/11 memorial workout.

Swink Fundamentals & Performance -Shoulder Strength

9/11 Memorial workout 9 Rounds of: -11 Burpees -20 Box Jumps -1 Deadlift (heavy for you)

Alternate for Fundamentals -Shoulder Strength

Skill: -Power Clean practice, build to a tough 3 rep -Pistol Squat Progressions and modifications -Handstand/HSPU Progressions and modifications

Alternate for Performance -Shoulder Strength

Strength: -(A1) 5×3 Power Cleans (+5lbs)

-(B1) 3×Max Strict HSPU -(B2) 3×15 GHD Situps

Ya, this is the aftermath photo…