Monday 12-29-14

Back to Monday and we hope you all are ready to train again, on a somewhat normal schedule this week.

We are doing some minor changes to this week’s schedule, mainly to Wednesday. Monday & Tuesday – normal hours Wednesday – just one class, at noon (12pm) Thursday – open gym as usual Friday – normal schedule Saturday – Partner workout!!!!

Swink Fundamentals -Shoulder Mobility

Strength: -3×5 Back Squats, @70% -3×3 Strict Press, across

7:00 AMRAP -5 Box Jumps -7 Pushups -9 Ring Rows

Swink Performance -Shoulder Mobility

Strength: -12:00 to build to a heavy 1 rep on OHS -3 sets of: •12 Strict Dumbbell Press •12 Bent Over Rows

For Time: 21-15-9 -Power Cleans (135/95) -Air Squats

Gonna be a hook grip kind of day!