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Monday 11-16-15

We’d like to say first, Congratulations to Michelle, Karrie, CaShan and Shane for running a half marathon in Dallas and to Christina and Beca for running in Vegas. All over this past weekend. Awesome job everyone!

Swink Intro -LaCrosse Ball cont.

Skill: -Pressing (Strict, Push)

5 Rounds of: -10 Push Press -200m Run

Core: -4×30 sec side planks

Swink Sweat Skill: -Jumping over the Rower

27-21-15-9 -Calorie Row -Burpees over the Rower

Swink Fundamentals -Glute Strength

Strength: -5×5 Back Squats, same weight as last Monday -5×3 Strict Press, same weight as last Monday

Skill: -Overhead Lunges

For Time: -100 Overhead Lunges, using bar

Core: -4×30 Pikes

Swink Performance -Glute Strength

Strength: -5×(1+1) Pause Front Squat + Front Squat @70% -Jerk, 2×3 @75%, 3×2 @80%

For Time: -50 Calorie Row -25 Thrusters (95/65)

Core: -4×30 Hanging Leg Raises


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Power!

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