• Betsy

Tuesday 10-27-15

Retest 1 down. Retest 2 happens Wednesday. Today, we have some fun for Kristen. She is our Member of the Month for October and we are doing a workout for her, something she’d like, similar to how we did for Shane, our last month’s member.

Also, we put up a post on Facebook about starting an intro class on Nov. 2nd, a Monday. It’s only $105 per person and it lasts 4 weeks. We are only taking the first 6, so if you know anyone interested, please let them know. As far as time for the class, we’re going to see what interest there is in the program first and go from there. If you are on Facebook, please tag anyone in that post who may be interested and share it if you wouldn’t mind. Some people don’t even know who we are and getting that out there would help tremendously! Thanks in advance everyone.

Competition Tuesday Swink Fundamentals & Performance -Hip Mobility -Glute Strength

Skill: -Double Unders

“Kristen’s Idea of a Fun-Time” Complete the following for time: -150/75 Double Unders -50 Deadlifts (185/135) -50 Box Jumps (24/20) -50 WallBalls (20/14)

Pullup Strength: -4×5 Negative Pullups

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

Snatch -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

Snatch High-Pull -4×3 @85%

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


Some of the madness that was last Wednesday.

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