Monday 1-25-16

And Monday is back and we have another week ahead of us to get back to some training. Whose excited?!

A couple of events happening this week.

Number 1: This Saturday we are having a get together at Michelle and Doug’s place.  It’ll be potluck, so bring some grub! Details on time and place will be posted at the gym.

Number 2: This Sunday, Dani and Shane are having a baby shower, for the gym folk, at the gym. Also, details on time will be posted at the gym.

Now, for this week’s training:

Swink Intro -Shoulder Strength

Skill: -Split Jerk

3 Rounds of: -400m Run -12 Split Jerks

Core: -GHD Introduction

Swink Sweat 3 Rounds of: -15 Thrusters -12 Burpees Rest 3:00 3 Rounds of: -15 Air Squats -12 Calorie Row

Swink Fundamentals -Shoulder Strength -Glute Strength

Strength (we are having a light percentage week): -3×3 Back Squats @75% -3×3 Strict Press

Skill: -Kipping Pullup

6:00 AMRAP -Burpee Pullups

Core: -3×15 GHD Situps -3/side 30-45 sec Side Planks

Swink Performance -Shoulder Strength -Glute Strength

Strength (we are having a light percentage week): -3×3 Power Clean @70% -3×3 Back Squats @75% -3×3 Strict Press

6:00 AMRAP -Burpee Ring Muscle Ups

Core: -3×15 GHD Situps -3/side 30-45 sec Side Planks

Extra Credit 8:00 AMRAP 3, 5, 7, 9, etc -Calorie Row -2 Power Cleans (185/135) (165/115)

In case you didn’t see this earlier.