Monday 1-12-15

Sad day in Texas, Cowboys do not advance…

Well, on to strengthening our bodies and minds. Here’s to Mondays!

Swink Fundamentals -Shoulder Strength

Skill/Strength: -3×5 Back Squats, +5lbs from last week -3×3 Strict Press, same weight as last week

3 Rounds of Tabata (:20 sec of work/ :10 sec of rest, 8 times) -Tabata Row (meters) Rest 1:00 -Tabata Pullup hold Rest 1:00 -Tabata Hollow Rocks

Swink Performance -Shoulder Strength

Strength: -5×3 Back Squats @75% -3×12 Bent Over Rows, tough weight

10:00 EMOTM Odd Rounds: -4 Bar Over Burpees* -1 Deadlift (heavy) Even Rounds: -4 Pullups/Chest 2 Bar* -1 Deadlift

*the reps can and should be adjusted depending on your efficiency with these movements. If you need more time, lessen the reps by 1 at a time. If you have time to kill, increase the reps by 1.

Some L-Sits we forgot to give the rest of the evening classes. We’re doing them again on Tuesday, so try to be there.