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Thursday 10-29-15

2 retests down, 1 more to get done this week. On Friday, we have our last retest. Also, Friday also means you should wear a costume! However, maybe one you can put on after the workout if it will affect your performance. Or, that could make for some pretty cool pictures too….your choice. Also, we plan to chill at the gym after the final class that evening. Kristen and Michelle have dubbed it “Tailgate Friday’s” and everyone is more than welcome to join….especially if you’re wearing a costume! Drinks are allowed as is food and we have a grill ready to go if you need it.

Open Gym (1) Make up a missed workout, especially if it’s a retest one.

(2) Skill: Double Unders and/or Snatch

(3) Workout with the Skill(s): Complete the following: 50-40-30 -Double Unders 20-15-10 -Squat Snatch, start light and increase in weight as reps go up

Swink Barbell Technique: -Clean Long Pull + Press in Clean – 3 x (3+3)

Clean -5×1 @75%OTM, 5×1 @80%OTM, 5×1 @85% OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles

Clean High-Pull -1×3 @80%, 3×3 @85%

Clean Pull on Riser -100%x3, 105%x3, 110%x3


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This bag is coming soon, we have a couple extras if you want it.

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