Monday 3-21-16

Only 1 more week left of the Open guys. That means a couple of things.

1) this Friday is the last Friday we’ll get together for the Open. Because of this, we plan to go all out!  Bring your food, plan to stay for a while and let’s hang out AFTER the workout!

2) we will be planning a Post-Open get together/party. This will be where we get to acknowledge the performances that you all had during this 5-week long test of fitness. We want you all there too, because we love your faces so much!

Finally, we have found another person who will be providing the pre-made meals for purchase!  They are delicious too!  More info on this later this week. It’s called Paleo Provisions and you can find her page on Facebook.

Swink Intro -Glute Strength

Retest #1: 10×1:00 off, :30 off of: -Max Calorie Row

Swink Sweat -SURPRISE!

Swink Fundamentals -Shoulder Strength -Glute Strength

Strength: -3×5 Front Squat, build each set

2×3:00 AMRAP, 3:00 rest -25 Power Snatches -Max Box Jumps with remaining time

Core: -3×10 Weighted Hip Extensions

Swink Performance -Shoulder Strength -Glute Strength

Strength: -4×3 Front Squat, 1@75% 1@80% 2@85%

2×3:00 AMRAP, 3:00 rest -25 Power Snatches (75/55) -Max Box Jumps with remaining time (24/20)

Core: -3×10 Weighted Hip Extensions

Talk about happy to workout!