Happy December everyone! The countdown to 100,000m is getting closer. Feel free to come in during open gym or during any normal class time to do some rowing. Remember that running does count towards your total.
Competition Tuesday Swink Fundamentals & Performance -Thoracic Mobility
Skill: -Front Rack Lunges
For Time: 30-20-10 -Front Rack Lunges* -Bar FACING Burpees
*weight on Lunges must go up each round
Pullup Strength: -5×5 Bent Over Rows -5×5 Negative Pullups, weighted if needed
Swink Barbell Snatch -70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 2×1 @85%
Clean & Jerk -1×1 @70%, 1×1 @75%, 1×1 @80%, 2×1 @85%
Back Squat -3×2 @70%
Extra Credit -Do Barbell lifts and/or,
3 Rounds of: -20 GHD Situps -20 WallBalls -10 Strict Pullups, bands are okay
Even Ryland gets in his meters…and today is his birthday, 1 year old.